African influence has set the foundation for soul cooking in America. Uprooted by slave traders, Africans were transported to Brazil, the Caribbean and the Southern United States to endure the debasement of slavery. Although they were put into loathsome situations, these tenacious individuals never extinguished the legacy and culinary expertise for good food. With the culmination of Caribbean, African, French, Spanish and Native American influences, African slaves have left behind a food legacy.

Soul is associated with the class of black culture, which is the basis behind the phrase “soul food.” Soul food is well known for its inexpensive and flavorful foods, prepared with love and passion.

As I promised last week, I will provide you with some of my favorite non-traditional “soul food” recipes.

Southern Goober Soup

This peanut-enriched soup originated in West Africa and was a prominent dish in the American South. With the lack of meat products, these protein dishes supplied individuals with nutritious diets.

Serves 6-8 People

2 tablespoons vegetable oil

1 yellow onion, chopped

1 celery stalk, chopped

1 green bell pepper, seeded and chopped

1 red or green chile, chopped

1 teaspoon paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

6-8 cups of chicken stock

1 cup long or short grain white or brown rice

1/2 cup of creamy peanut butter

Salt and ground better

Chopped fresh parsley

In a large saucepan, warm oil over medium heat. Add onion, celery, and bell pepper and saut‚ until softened. Stir in the chile, paprika, cumin and coriander and cook one minute. Stir in chicken stock and bring to boil. Add rice and stir well. Cook, uncovered, until the rice is tender (15-20 minutes). Add peanut butter to soup and blend flavors. Top with chopped parsley and serve hot.

Red Rice

This tasty side, a popular dish in Georgia and South Carolina, is very similar to Spanish rice.

Serves 6-8

2 ounces of bacon, minced (optional)

2 tablespoons of vegetable oil

1 yellow onion, chopped

1 celery stalk, chopped

1 green bell pepper, seeded and chopped

2 cups long-grain white rice, rinsed and drained

1 cup canned tomato sauce

1 teaspoon salt

Ground black pepper

In a large heavy 10-inch skillet over very high heat, fry the bacon (if using) until crisp. Using a slotted spoon, remove the bacon and on paper towel discard the fat. In the same pan over medium heat, warm the oil and add the onion, celery and bell pepper. Saut‚ until softened. Stir in the rice and add bacon. Stir in the tomato sauce. Fill the sauce can with water twice and add to skillet. Boil and cover, until rice is tender (20-25 minutes).

Catfish Stew

Making stew was and still is one of the best ways to stretch a small amount of meat or fish into a hearty meal. This tasty dish is popular in Mississippi and serves up good eats to all.

Serves 6-8

Stock:

2-3 pounds boneless catfish, cleaned

3-4 cups of fish stock

1 teaspoon black peppercorns

2 celery stalks, coarsely chopped

1 yellow onion, chopped

2 fresh parsley sprigs

2 fresh thyme sprigs, or 1 teaspoon dried thyme leaves, crushed

1 bay leaf

1 cup of water

2 ounces slab bacon, minced (optional)

2 tablespoons of vegetable oil

2 tablespoons all-purpose flour

2 large baking potatoes, peeled and cut into 1 inch cubes

1 cup milk

Fresh parsley

To make the stock, add fish stock to a pot and boil. Then add the celery, onion, parsley, thyme, bay leaf and water. Boil for around 30 minutes. If using bacon, fry in a skillet until crisp and drain fat. In the same skillet over medium heat, warm the oil, add the onion and saut‚ until soft. Add the flour and cook slowly, stirring for two to three minutes. Stir in the potatoes and cook for one minute. Stir in stock and stir well. Stir in the milk and catfish and simmer until the fish is cooked thoroughly.

Judson T. Allen is a nutritionist. His column runs Monday. He can be reached at [email protected].