Maafe peanut soup with crisped kale

Hero ingredient: Kale

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per serving: 617 g

Sodium

112 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

115 mg
30% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

161 mg
20% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

20% (source of)
1033 mg

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Kale

Nutrient Analysis
Ingredients
Method

Developed by

About Monché Muller

Ingredients

Soup

  • 4 cups (1L) homemade chicken stock
  • 1 cup water
  • 1 cup orange sweet potato, peeled and cubed
  • 1 onion, finely chopped
  • 2 tbsp ginger, minced
  • 2 tbsp garlic, minced
  • 1 large bunch (300 g) of spinach, deveined and sliced
  • ¾ cup unsalted peanut butter
  • ½ cup tomato paste
  • 2 red chillis, chopped
  • 2 tbsp lime juice
  • 1 tsp black pepper

Crisped kale

  • 1 bunch kale, deveined and torn in large pieces
  • 1 tbsp olive oil
  • 1 tsp white pepper

To serve

  • Cooked brown rice
  • Unsalted peanuts, toasted and chopped
  • Crisped kale

Method

Soup

  1. Bring chicken stock and water to a boil. Add sweet potato, onion, ginger and garlic. Cook for medium heat for 20 minutes until sweet potato is soft.
  2. Combine peanut butter and tomato paste. Pour 2 cups of hot stock into the bowl. Whisk mixture together until smooth then transfer back into hot stock and mix.
  3. Add chopped spinach, chilli and lime juice. Simmer for 15 minutes, stirring occasionally.
  4. Season with salt and more lime, to taste.

Crisped kale

  1. Place kale in a mixing bowl, toss together with olive oil and pepper until thoroughly coated.
  2. Place in air fryer at 180 °C for 4-6 minutes until crisp.

To serve

  1. Serve soup with brown rice topped with chopped peanuts and crispy kale.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low