| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Cajun | Lowfat, Soup, Xport | 2 | Servings |
INGREDIENTS
| 2 | c | Lowfat chicken broth, low |
| salt | ||
| 2 | c | Canned tomatoes, chopped |
| with liquid | ||
| 1 | Sweet potato, thinly sliced | |
| 1/4 | t | Garlic, roasted |
| 1 | t | Lowfat peanut butter, smooth |
| 2 | Green onions, chopped | |
| 2 | c | Cooked blackeyed peas |
| 2 | T | Chopped green bell pepper |
| 2 | T | Cajun seasoning, to taste |
| 1 | T | Soy sauce, low sodium |
| 1/8 | t | Saffron threads, to taste |
| 1/4 | t | Thyme |
| 1/4 | c | Chopped fresh cilantro |
| Salt and pepper, to taste | ||
| 4 | ds | Bitters, to garnish |
| 2 | T | Chopped peanuts, or honey |
| coated sunflower seeds | ||
| 13 3/5 | or 2.7 g. Acknowledgement: Inspired by an idea sna |
INSTRUCTIONS
PANTRY: If using canned black eyes, drain and rinse well. Use recipe-ready frozen beans if you can get them, or cook your own. Put everything into a heavy soup pan in the order listed, except the salt and pepper and the garnishes. Bring just to a boil; reduce heat and simmer, mostly covered, until the potato is tender and the soup has mellowed; about 25 minutes, minimum. SERVE very hot, adding a couple of drops of bitters, along with optional nuts or seeds, at table. A feast for the eyes, make it as spicy as you like with your favorite Cajun Seasoning blend. Makes 6 cups to serve 2 main or 4 side portions. Each single cup portion, with peanuts, has 154 cals, with the web at Landolakes.com Posted to Digest eat-lf.v097.n006 Recipe by: Pat Hanneman in Soup Scoop (Jan 1997) From: PATh <phannema@wizard.ucr.edu> Date: Sun, 05 Jan 1997 20:38:52 -0800
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Nutrition (calculated from recipe ingredients)
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Calories: 310
Calories From Fat: 19
Total Fat: 2.3g
Cholesterol: <1mg
Sodium: 1945mg
Potassium: 1077.5mg
Carbohydrates: 74.2g
Fiber: 3.3g
Sugar: 6.4g
Protein: 10.7g