Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Water | not in our table | 0 |
| Roasted Peanut | 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 onion
- 1 tbsp vegetable oil
- 1/2 tsp cayenne or other ground chilies
- 1 tsp grated peeled fresh ginger
- 1 cup chopped carrots
- 2 cups chopped sweet potatoes
- 4 cups vegetable stock or water
- 2 cups tomato juice
- 1 cup smooth peanut butter
- 1 tbsp sugar
- Finely chopped scallions (green onions)
- Finely chopped roasted peanuts
Directions
Sauté onion in oil until it is translucent. Stir in cayenne and ginger. Add carrots and sauté a couple minutes more. Mix in potatoes and stock, bring to a boil, simmer for 15 minutes or (until the vegetables are tender). Puree the vegetables with tomato juice in a blender or food processor. Return the puree to the pot. Stir in the peanut butter until smooth. Check sweetness and add sugar if necessary. Reheat gently, using a heat diffuser if necessary to prevent scorching. Add more water, stock, or tomato juice to make a thinner soup if desired. Serve topped with plenty of chopped scallions and chopped roasted peanuts.
Category:Congolese Recipes
Category:Congolese Soups