Sweet potato and peanut soup with teff and cumin

The sweet potato and peanut soup with teff and coconut yoghurt is seasoned with cumin and coriander, among other things.

Portion size: According to the author, this dish is suitable for 6-8 people. We have set the size for a main course at 8 portions.

Nutrient profile: According to GDA guidelines, one portion covers 90% of the average daily requirement of manganese (which plays a role in the formation of cartilage tissue, among other things) and almost 80% of that of vitamin A (important function for the vision process, in the mucous membrane, in the skin and in the immune system). The requirement for the trace element iron, which is involved in oxygen transport in the blood, oxygen storage in the cells and energy metabolism, is covered by 25%. The ratio of omega-6 to omega-3 fatty acids is 12:1, which is significantly higher than the maximum recommended ratio of 5:1 (for more information on this topic, please see the Health section under Tips).

Sweet potatoes: Sweet potatoes, also called sweet potatoes, are not actually potatoes at all. Although they grow as tubers in the ground, unlike ordinary potatoes they are not part of the nightshade family. The leaves of sweet potatoes are also edible and are used as food in tropical countries. The tubers, which have a high water content, cannot be stored as long as conventional potatoes, but their shelf life can be increased by careful handling, such as avoiding bruising. The potato-like tubers come in different colors: yellow with red skin, orange-red with red-brown skin and white with a light skin.

Peanut butter: In general, you should look for a product that is as close to natural as possible. This means no flavor enhancers, no added sugar and as little salt as possible. It is also better to take a look at the nutritional composition rather than just looking at the product name.

Teff: Teff, also known as dwarf millet, originates from Ethiopia and is the smallest grain in the world. Teff is gluten-free and, as there is no peeled teff, it is basically whole grain and therefore rich in vital nutrients. Teff is also one of the grains richest in protein.

Cumin: Due to the similar name, there is often confusion between cumin and caraway. However, they are not closely related and also differ greatly in taste. Cumin is often used in Indian, Turkish and Greek cuisine.

Health: To simply improve the fatty acid composition of this recipe, we have created a health-optimized version of it: Direct link.
You will also find this link and information about our motivation (apple symbol) directly above the recipe picture.
The following article is behind this approach, the content of which we recommend to you: Vegans often eat unhealthily. Avoidable nutritional errors .

Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics, 15% of all allergy sufferers in Switzerland are sensitive to coriander. In these cases, simply leave this ingredient out. However, it is the coriander that gives the dish a special flavor. There is no alternative with a similar taste. Flat-leaf parsley, which looks similar, has a completely different taste.

Peanut butter substitute: For people with a peanut allergy, cashew cream can be used as a substitute for peanut butter. Another alternative is almond cream.