It’s the soup and salad time of the year – and what better way to celebrate National Hot and Spicy Food day than with a warming African inspired soup and a bright and tangy slaw?

YOU can check out the segment on Atlanta and Company right here:



  • 2 TB Peanut Butter
    2 TB Sesame Oil
    2 TB Rice Vinegar
    1 TB Light Soy Sauce or Tamari
    2 Tsp Honey
    2 Grated Garlic Cloves
    2 TB Fresh Grated Ginger
    1 Jalapeño, seeded and finely diced
  • 5 – 6 Cups or 1 1/2 LB Green Cabbage, finely shredded (or one package shredded
  • 2 Large Carrots, peeled and grated
  • 6 Radishes, grated
  • ½ Cup Chopped Cilantro
  • Sea Salt and Red Pepper Flakes
  • ½ Cup Chopped Salted Peanuts

Step One

To make the dressing, use an immersion blender to purée the peanut butter, oil, vinegar, soy sauce, honey, garlic, ginger, and jalapeño until a smooth paste is formed.

Step Two

Place cabbage, carrot, radishes and cilantro in a salad bowl.  Toss with the dressing. Season with salt and chile, and sprinkle with peanuts.

Slow Cooker African Inspired Veggie Soup

Why makes this soup African Inspired? I taught cooking at the American Embassy in Burundi and learned from the cooks there about frequently used ingredients in African: onions, sweet potatoes, ginger, garlic, spinach, coconut.

  • 2 TB Olive Oil
  • 1 TB Turmeric
  • 1 Tsp Sea Salt
  • ½ Tsp Freshly Ground Black Pepper
  • 1 Large Red Onion, chopped
  • 4 Large Cloves Garlic, grated
  • 2 TB Ginger, grated
  • 2 LBs Sweet Potatoes, peeled and chopped
  • 1 Can (15 ½ OZ) Fire Roasted Tomatoes
  • ½ Cup Golden Raisins
  • 1 Tsp Cinnamon
  • 1 Tsp Cayenne Pepper
  • 3 Cups Veggie Broth
  • 1 (15 ½ OZ) Can Chickpeas, drained and rinsed well
  • 2 Pkgs Frozen Chopped Spinach, defrosted
  • 1 (15 ½ OZ) Can Coconut Milk
  • Unsweetened Coconut Flakes
  • Nonfat Greek Yogurt + Chopped Parsley

Step One

Sauté the oil, turmeric, salt and pepper with the onion and cook until soft, stirring occasionally. Add the garlic and ginger sauté until fragrant about 1 minute.

Step Two

Add the ingredients from the sauté pan into the slow cooker, along with the sweet potato, tomatoes, raisins, cinnamon, cayenne, broth, chickpeas and spinach.. Cook on high heat for 6 to 8 hours.

Step Three

Add the coconut milk and cook and for an hour until warm. Serve topped with coconut, yogurt and parsley.

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