Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups chopped onions
- 1 teaspoon minced garlic
- 1 tablespoon vegetable oil
- 1/2 teaspoon grated fresh ginger
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 small habanero pepper, finely chopped
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/4 teaspoon ground cardamom
- 1 dash cloves (no more than 1/8 tsp)
- 1/4 teaspoon turmeric
- 2 tomatoes, chopped
- 1 sweet potato, diced (about 2 cups)
- 3 1/2 cups water
- 1 lb frozen green peas, thawed
Directions
Sauté the onions gently in oil in a covered pot, stirring frequently, for 5 to 10 minutes, until the onions are just translucent.
Add garlic and saute for 1 minute.
Mix in the ginger, salt and all the spices and sauté for 2 minutes, stirring often.
Add the tomatoes and sweet potato.
Stir well.
Add 1 1/2 cups water and stir.
Bring the soup to a boil.
Reduce the heat and simmer, covered for 5 minutes.
Add half of the peas and simmer, covered, for another 10 minutes, or until the peas and sweet potato are tender.
Remove the soup from the heat and stir in the remaining 2 cups of water.
Purée the soup in a blender or food processor in batches until smooth.
Return soup to the pot, add the remaining peas and gently reheat.
Category:Chadian Recipes
Category:Chadian Soups