Who would think that peanut butter would make a wonderful tasting and healthy soup for those without peanut allergies? But a cup of peanut butter, a can of tomato paste, water, garlic, curry, turmeric, ginger, cumin and chili powder makes a broth so delicious with just a little bit of salt added that it will make you want to slap your self. Add chopped chicken and the vegetables of your choice and it’s on and popping.
Peanut butter is just one of the ingredients in some of Mother Africa’s delicious and healthy recipes. Yams or sweet potatoes with the same or slightly different spices and ingredients as the sweet potato soup is another “stew” variation on ingredients at every store and home in the USA.
The benefit of the African stews are in the ingredients. All the spices and herbs have healing properties that boost the immune system and fight inflammation. Using meat as a garnish to the stew instead of its main focus loads the body with the fiber from the vegetables. The stews are easy to make and store for later eating. They taste great without being overloaded with salt.
The internet is full of recipes for delicious African stews, vegetable, bean and rice dishes that are better for the body and offer a break from the routine of only eating sweet potato pies and candied yams with marshmallows.
Here’s a delicious and healthy sweet potato soup recipe as a start.
Chop the following into chunks. Sweet potato, onion, celery, bell pepper, tomato. Place in a soup pot and add two tablespoons of either canola oil or extra virgin olive oil. Add one small can of tomato paste. Two cans of the small tomato paste cans will add to the thickness and a sweeter flavor, and there’s only 20 milligrams of salt in each can. Add about two quarts of water. Add chopped red chili peppers. Chicken is optional.
Stir everything together before you put it on the heat and taste it. I like mine a little on the sweeter and hotter side with the honey, tomato paste and cayenne, and I like the stock to be a little thicker, so I add more tomato paste and honey. I don’t want it sweet like sugar, but more of a pleasant undertone to it.
Let everything cook on medium heat for about 45 minutes to an hour or until the sweet potatoes are soft enough to eat without being mushy. This is a really great meal over brown rice.