AFRICAN STEW
Peanuts are an important part of many African cuisines. Combined with sweet potatoes, chickpeas, and kale, they give this stew a power punch of nutrients and great flavor. Serve with rice or bread and a salad.
Provided by Larry Benish
Categories Soups, Stews and Chili Recipes Stews
Time 1h15m
Yield 4
Number Of Ingredients 13
Steps:
- Heat oil in a large saucepan over medium heat. Add 2 tablespoons vegetable stock, onion, and garlic. Cook and stir until onion is soft, 3 to 5 minutes. Add remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce heat and cover the stew. Simmer until sweet potatoes and rice are tender, about 45 minutes.
- Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.
- Add the peanut butter mixture and kale to the stew. Cook until kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.
Nutrition Facts : Calories 482.8 calories, Carbohydrate 77.6 g, Fat 14.4 g, Fiber 9.1 g, Protein 14.1 g, SaturatedFat 2.7 g, Sodium 983.9 mg, Sugar 7.4 g
SPICY AFRICAN YAM SOUP
An unusual combination of simple ingredients that render a spicy, tasty soup that's ready in less than 45 minutes!
Provided by Colleen Campo
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes
Time 40m
Yield 4
Number Of Ingredients 12
Steps:
- Heat the oil in a stockpot over medium heat. Saute onion, sweet potato, and garlic until onion is soft. Turn down heat if necessary to prevent burning.
- Stir in the chicken broth, thyme and cumin. Bring to a boil, cover and simmer for about 15 minutes. Stir in salsa, garbanzo beans and zucchini. Simmer until tender, about 15 minutes.
- Stir in the cooked rice and peanut butter until the peanut butter has dissolved. Serve hot with pita chips and a green salad.
Nutrition Facts : Calories 344.6 calories, Carbohydrate 62.2 g, Fat 6.9 g, Fiber 10.7 g, Protein 11.5 g, SaturatedFat 1.2 g, Sodium 822.1 mg, Sugar 8.8 g
AFRICAN YAM STEW
I made this last night and it was great! Very simple and very good for you. I tasted it before adding the lemon juice and I think that I liked it better without, but the recipe (from a nutrition book - Becoming Vegetarian) called for it, so I've included it below. I added some cooked tomatoes at the same time as the yams. I used 2 very rounded teaspoons of some Chinese Chili Garlic sauce I had in the fridge. I ate it with a dolop of yogurt. Nothing else needed, it's a complete meal. My boyfriend ate it with Pita though. I can't wait for the leftovers tonight :-)
Provided by Sandy in California
Categories Stew
Time 55m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat 2 Tblsp of stock in a large pot. Add the onion and saute over medium heat for 5 minutes, adding more stock if necessary.
- Add the remaining stock, yams, chickpeas, rice and salt; simmer for 45 minutes.
- In small bowl, blend the peanut butter with 1/2 cpu of liquid from the stew to make a smooth paste. Stir into the stew along with the greens and cook for 5 minutes.
- Stir in the lemon juice, pepper and tamari or Braggs; add chili sauce to taste.
- Adjust seasonings and serve.
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