A+ African Bean Soup

1. A food processor or mandolin cuts 10 min off of prep time.

2. Heat 1/2 cup water and soy sauce in a large pot. Add onion and sweet potatoes. Cook over high heat for 5 minutes, stirring occasionally. Add carrot, celery and bell pepper. Cover and cook 3 minutes stirring occasionally. Stir in tomatoes, stock, and garbanzo or other beans. Blend peanut butter with 1/2 cup water, add to soup with curry powder. Stir. Cover and simmer for 10 minutes. Stir in cilantro and save some for garnish. Can be served over rice if desired.

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Nutrient	Quantity
Total fats	43.5676 g
Protein	82.0987 g
Carbohydrates	239.6025 g
Energy	1607.2823 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3738 g
Water	690.5673 g
Aspartic acid	9.7794 g
Calcium, Ca	352.027 mg
Lutein + zeaxanthin	441.04 g
Fiber, total dietary	50.6942 g
Fatty acids, total trans-polyenoic 13:0	0.0016 g
Carotene, beta	7507.8931 g
Niacin	14.4993 mg
Vitamin A, RAE	737.6123 g
Arginine	7.614 g
Riboflavin	0.9882 mg
Tocopherol, beta	0.1128 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0051 g
Fatty acids, total saturated 20:1	0.3795 g
Glutamic acid	15.692 g
Stigmasterol	5.52 mg
Sodium, Na	2212.4565 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0412 g
Total lipid (fat)	43.5676 g
Manganese, Mn	65.9212 mg
Fructose	2.7126 g
Proline	3.5267 g
Fatty acids, total saturated 16:0	4.6215 g
Fatty acids, total saturated 8:0	0.0003 g
Sucrose	6.2756 g
Choline, total	378.5475 mg
Sugars, total	58.2226 g
Serine	4.1114 g
Fatty acids, total saturated 10:0	0.0003 g
Fatty acids, total saturated 18:0	0.6204 g
Vitamin B-6	2.4236 mg
Selenium, Se	7.1815 g
Ash	18.4218 g
Fatty acids, total saturated 18:1 undifferentiated	15.1625 g
Pantothenic acid	7.3603 mg
Phenylalanine	4.1811 g
Beta-sitosterol	37.12 mg
Copper, Cu	2.6686 mg
Betaine	11.104 mg
Thiamin	1.7971 mg
Methionine	1.018 g
Iron, Fe	16.8794 mg
Carbohydrate, by difference	239.6025 g
Phosphorus, P	1135.5644 mg
Folate, total	1816.2928 g
Dihydrophylloquinone	0.24 g
Tocopherol, gamma	3.8534 mg
Fatty acids, total saturated 4:0	0.0002 g
Fatty acids, total saturated 22:1 undifferentiated	0.0003 g
Lycopene	0.72 g
Alanine	3.4047 g
Valine	3.2698 g
Fatty acids, total saturated 18:2 undifferentiated	15.0316 g
Glycine	3.5289 g
Carotene, alpha	2716.8148 g
Glucose (dextrose)	5.9772 g
Fatty acids, total saturated 14:0	0.0707 g
Zinc, Zn	10.7444 mg
Isoleucine	3.2204 g
Tocopherol, delta	0.3504 mg
Fatty acids, total saturated 12:0	0.0854 g
Fatty acids, total polyunsaturated	15.4054 g
Leucine	5.567 g
Tocotrienol, alpha	0.0776 mg
Vitamin A, IU	14792.5333 IU
Folate, DFE	1816.2928 g
Tryptophan	0.8031 g
Vitamin C, total ascorbic acid	95.3884 mg
Phytosterols	28.24 mg
Galactose	0.3114 g
Fatty acids, total polyunsaturated 18:1 c	0.1748 g
Fatty acids, total saturated 20:0	0.3072 g
Fatty acids, total saturated 6:0	0.0008 g
Campesterol	7.2 mg
Starch	3.396 g
Tyrosine	2.1298 g
Vitamin K (phylloquinone)	110.1749 g
Fatty acids, total saturated	5.7133 g
Histidine	2.1302 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0003 g
Fatty acids, total monounsaturated	15.5861 g
Threonine	2.9041 g
Folate, food	1816.2928 g
Cryptoxanthin, beta	16.16 g
Vitamin E (alpha-tocopherol)	7.8931 mg
Magnesium, Mg	405.5781 mg
Lysine	4.858 g
Potassium, K	3895.7282 mg
Cystine	1.0989 g
Fluoride, F	8.112 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Peanut butter	3 tablespoons	282.72	10.3536	23.9712
Carrot	1	29.52	6.8976	0.1728
Onion	1	64	14.944	0.16
Potato	2	0	0	0
Tomato	1 can	62.069	13.7631	0.5397
Soy sauce	2 tablespoons	16.96	1.5776	0.1824
Curry powder	1 teaspoon	6.5	1.1166	0.2802
Celery	1 stalk	10.24	1.9008	0.1088
Vegetable stock	3 cups	0	0	0
Red bell pepper	1	0	0	0
Water	0.5 cup	0	0	0
cilantro	0.5 cup	1.84	0.2936	0.0416
garbanzo bean	1 can	1133.4333	188.7556	18.1109