Spicy African Yam Soup
Spicy African Yam Soup blends tender sweet potato with warm cumin and thyme, bright salsa, and a nutty hint of peanut butter for a balanced, gently fiery bowl. Chickpeas and rice add heartiness while zucchini keeps it fresh, making it a cozy weeknight soup that’s satisfying enough for a light dinner or a vibrant starter.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spicy African Yam Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 7 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 32
- Heart Health
- 73
- Metabolic
- 38
- Digestive
- 33
- Inflammatory
- 42
- Performance
- 48
- General Wellness
- 1
Warm the oil in a stockpot over medium heat. Sauté the onion, sweet potato, and garlic until the onion is soft. Lower the heat if needed to avoid burning.
- 2
Stir in the chicken broth, thyme, and cumin. Bring to a boil, cover, and simmer for about 15 minutes. Add the salsa, garbanzo beans, and zucchini, then simmer until tender, about 15 minutes.
- 3
Stir in the cooked rice and peanut butter until the peanut butter is dissolved. Serve hot with pita chips and a green salad.
- Calories 277.95 kcal Moderate 14%
- Protein 12.06 g Good Source 24%
- Carbohydrate 41.05 g 15%
- Total Fat 7.69 g Moderate 10%
- Saturated Fat 1.59 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 18.74 mg Moderate 6%
- Sodium 1359.03 mg High 59%
- Dietary Fiber 5.24 g Moderate 19%
- Total Sugars 7.35 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 62.19 mg Low Source 5%
- Iron 2.45 mg Moderate 14%
- Potassium 325.05 mg Low Source 7%
- Vitamin A 439.87 mcg Good Source 49%
- Vitamin C 12.74 mg Moderate 14%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Garlic 🧄
- Onions 🧅
About This Recipe
Spicy African Yam Soup is a South African dinner recipe made with 12 ingredients. It takes about 40 mins, serves 4, and is rated easy. Key ingredients include Chicken Broth, Chunky Mild Salsa, Dried Thyme, and Garbanzo Beans. Each serving provides about 277.95 kcal, and is a good source of protein.
Recipe Questions
- What is Spicy African Yam Soup?
- It is a South African soup recipe made with 12 ingredients, usually served for dinner or lunch or soup.
- What is Spicy African Yam Soup made of?
- The main ingredients are Chicken Broth, Chunky Mild Salsa, Dried Thyme, Garbanzo Beans, Garlic. The full list of 12 is above.
- What goes well with Spicy African Yam Soup?
- Explore these South African side-dish recipes.
- How long does it take to make Spicy African Yam Soup?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 277.95 kcal. The full nutrition breakdown is above.
- Is Spicy African Yam Soup easy to make?
- This recipe is rated easy, with 12 ingredients and 3 steps.
- Is Spicy African Yam Soup healthy?
- Spicy African Yam Soup has an easyChef Pro health score of 49/100. Per serving, it provides 277.95 calories and 12.06 g of protein, or 24% of the Daily Value. It is a good source of vitamin A. Worth noting per serving: sodium at 1359.03 mg (59% of the Daily Value) and saturated fat at 1.59 g (8% of the Daily Value). It contains Peanuts, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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