⏱ 55 min totalVegetarian West African Peanut Soup
Per 1 serving · 509 g · 11 ingredients
of a 2,000 cal day
- Protein16g15% of calories
- Carbs55g49% of calories
- Fat18g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegetarian West African Peanut Soup (509 g) has 432 calories, with 16 g of protein, 55 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (33% DV), dietary fiber (20% DV) and Vitamin E (29% DV). Keep an eye on sodium, which provides 90% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber20%
- Vitamin E29%
- Vitamin K36%
- Thiamine25%
- Niacin47%
Good source of
10–19% of the daily value
- Vitamin C14%
- Riboflavin (B2)12%
- Folate (B9)18%
- Potassium15%
- Zinc19%
Watch
20%+ of the daily value
- Sodium90%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
1 ½ cup Vegetable broth
¼ medium Onion
½ tbsp Ginger root
1 cloves, minced Garlic- 🥄¼ tsp Salt
1 ½ tbsp Peanut butter
1 ½ tbsp Tomato paste
¼ cup, chopped Collard greens
¼ tsp Hot sauce
1 tbsp Peanuts
Directions
- 1
Prepare the brown rice according to the package instructions.
- 2
In a medium Dutch oven or stock pot, bring the vegetable broth to a boil. Add the chopped onion, ginger, garlic, and salt. Cook on medium-low heat for 20 minutes.
- 3
In a heat-safe mixing bowl, combine the peanut butter and tomato paste. Add one-third of the hot broth to the bowl and whisk until smooth. Pour the peanut mixture back into the soup and mix well.
- 4
Stir in the chopped collard greens and season the soup with hot sauce to taste. Simmer for about 15 more minutes on medium-low heat, stirring often.
- 5
Serve the soup over the cooked brown rice and top with a sprinkle of chopped peanuts.
Vitamins & minerals
Amounts for 1 serving (509 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 41 μg | 5% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 7 mg | 47% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 2 mg | 29% |
| Potassium | 713 mg | 15% |
| Magnesium | 139 mg | 33% |
| Phosphorus | 305 mg | 44% |
| Zinc | 2 mg | 19% |
| Copper | 0.5 mg | 51% |
| Manganese | 2 mg | 108% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 487 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,903 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 432 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Vegetarian West African Peanut Soup?
One serving of Vegetarian West African Peanut Soup (1 serving) has 432 calories, which works out to 85 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Vegetarian West African Peanut Soup high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegetarian West African Peanut Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian West African Peanut Soup?
2079 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian West African Peanut Soup?
7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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