Recipes · Ghanaian · Soups and Broths
Light Soup (Thin Tomato Broth)
One serving has 384 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (147%), zinc (113%), pyridoxine (54%), selenium (50%), phosphorus (44%) and niacin (43%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (617 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef, shellfish
Ingredients
- 120 g Beef chuck, raw
- 100 g Tomatoes, raw
- 15 g Tomato paste
- 50 g Onions, raw
- 4 g Garlic, raw
- 4 g Chili peppers, red, raw
- 15 g Shrimp, raw
- 8 g Vegetable oil
- 1 g Salt
- 300 g Water
Method
- Heat the oil in a pot and brown the beef pieces for 5 minutes.
- Add the onion, garlic and chili and cook for 3-4 minutes until fragrant.
- Stir in the tomatoes and tomato paste and cook for 5 minutes until saucy.
- Add the water and the shrimp (standing in for dried crayfish) and bring to a boil.
- Reduce to a simmer and cook for 35-40 minutes until the meat is tender and the soup is well flavored.
- Season with the salt and serve hot, traditionally with fufu or rice balls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 384 kcal | 18% |
| Carbohydrates | 13.1 g | |
| Water | 547 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 2.1 g | |
| Methionine | 0.67 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.1 g | |
| Histidine | 0.78 g | |
| Fat | 25.1 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.8 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 103 mg | |
| Calcium | 67.9 mg | 7% |
| Copper | 0.33 mg | 37% |
| Iron | 3.6 mg | 20% |
| Magnesium | 55.3 mg | 18% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 308 mg | 44% |
| Potassium | 926 mg | 20% |
| Selenium | 27.7 µg | 50% |
| Sodium | 526 mg | |
| Zinc | 9 mg | 113% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 30.9 µg | 8% |
| Cobalamin (vitamin B12) | 3.5 µg | 147% |
| Choline | 94.3 mg | 22% |
| Vitamin A | 60.1 µg | 9% |
| Vitamin C | 27.7 mg | 37% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 26.9 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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