Soup > African

African Mango Soup Recipe

Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 2 cups diced tomatoes
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup diced sweet potato
- 1 cup diced butternut squash
- 1 cup diced zucchini
- 1 cup diced yellow squash
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup diced African mango
- Salt and pepper to taste

Special equipment needed:
- Blender or immersion blender

Step-by-step instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic and sauté until softened.
3. Add the cumin, coriander, ginger, and cayenne pepper and stir to combine.
4. Add the vegetable broth, diced tomatoes, carrots, celery, sweet potato, butternut squash, zucchini, and yellow squash to the pot.
5. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes or until the vegetables are tender.
6. Use an immersion blender or transfer the soup to a blender and blend until smooth.
7. Return the soup to the pot and add the chickpeas, black beans, and African mango.
8. Season with salt and pepper to taste.
9. Simmer for an additional 5-10 minutes or until heated through.


- Time:
Preparation time: 20 minutes
- Cooking time: 35-40 minutes
Temperature:
- Simmer over medium heat
Serving size:
- 4-6 servings

Nutritional information:
- Calories: 280
- Fat: 7g
- Carbohydrates: 47g
- Fiber: 15g
- Protein: 12g

Substitutions for ingredients:
- You can use chicken or beef broth instead of vegetable broth.
- You can use any type of beans you prefer.
- If you can't find African mango, you can use regular mango or omit it altogether.

Variations:
- You can add other vegetables such as bell peppers, kale, or spinach.
- You can add cooked chicken or shrimp for extra protein.
- You can add coconut milk for a creamier soup.

Tips and tricks:
- To make the soup spicier, add more cayenne pepper or red pepper flakes.
- To make the soup milder, omit the cayenne pepper.
- You can make the soup ahead of time and reheat it when ready to serve.

Storage instructions:
- Store the soup in an airtight container in the refrigerator for up to 4 days.

Reheating instructions:
- Reheat the soup in a pot over medium heat until heated through.

Presentation ideas:
- Serve the soup in individual bowls and garnish with chopped cilantro or parsley.

Garnishes:
- Chopped cilantro or parsley
- Sliced avocado
- Sour cream or plain Greek yogurt
- Croutons

Pairings:
- Serve the soup with a side salad or crusty bread.

Suggested side dishes:
- Mixed green salad with vinaigrette dressing
- Garlic bread

Troubleshooting advice:
- If the soup is too thick, add more broth or water to thin it out.
- If the soup is too thin, simmer it for a few more minutes to thicken it up.

Food safety advice:
- Make sure to cook the soup to an internal temperature of 165°F to ensure it is safe to eat.

Food history:
- African mango is a fruit native to West Africa and is known for its high fiber content and weight loss benefits.

Flavor profiles:
- The soup has a spicy and slightly sweet flavor from the African mango and vegetables.

Serving suggestions:
- Serve the soup as a main course for lunch or dinner.

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Taste: Spicy, Tangy, Sweet, Sour, Savory