Recipes · Ghanaian · Soups and Broths
Groundnut Soup (Nkate Nkwan)
One serving has 682 kcal and 38 g protein, and at least a fifth of a woman's daily need of niacin (105%), pyridoxine (74%), phosphorus (65%), manganese (63%), selenium (58%) and copper (51%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (596 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: peanut, poultry
Ingredients
- 150 g Chicken thighs, skin-on, raw
- 50 g Peanut butter
- 80 g Tomatoes, raw
- 15 g Tomato paste
- 40 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 3 g Chili peppers, red, raw
- 1 g Salt
- 250 g Water
Method
- In a pot, combine the chicken, onion, garlic, ginger, tomatoes and water and bring to a boil.
- Reduce to a simmer and cook for 20 minutes until the chicken is nearly cooked through.
- Whisk the peanut butter with a little of the hot broth until smooth, then stir it back into the pot along with the tomato paste and chili.
- Simmer for 15-20 more minutes, stirring occasionally so the peanut butter doesn't stick, until the chicken is fully cooked through (juices run clear, 74 °C/165 °F) and the soup has thickened.
- Season with the salt and serve hot with rice balls or fufu.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 682 kcal | 32% |
| Carbohydrates | 23.3 g | |
| Water | 480 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 38.2 g | 80% |
| Tryptophan | 0.27 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.67 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.2 g | |
| Histidine | 0.73 g | |
| Fat | 50.8 g | |
| Monounsaturated | 23.2 g | |
| Polyunsaturated | 11.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.8 g | |
| Saturated | 11.9 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 147 mg | |
| Calcium | 73.5 mg | 7% |
| Copper | 0.46 mg | 51% |
| Iron | 2.8 mg | 15% |
| Magnesium | 136 mg | 44% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 457 mg | 65% |
| Potassium | 1,026 mg | 22% |
| Selenium | 32 µg | 58% |
| Sodium | 749 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 14.7 mg | 105% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 70 µg | 18% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 84.2 mg | 20% |
| Vitamin A | 80.9 µg | 12% |
| Vitamin C | 22.9 mg | 31% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 11.8 µg | 13% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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