Vegan African Stew Recipes

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WEST AFRICAN PEANUT STEW (VEGAN)



WEST AFRICAN PEANUT STEW (VEGAN) image

Thick, hearty and delicious this vegan West African Peanut Stew is made in one pot and ready in about 30 minutes making it a perfect weeknight meal!

Provided by Julie | The Simple Veganista

Categories     Entree

Time 30m

Number Of Ingredients 17

1 tablespoon olive oil or 1/3 cup water (for water saute)
1 large onion, diced
5 - 6 cloves garlic, minced
2 - 3 tablespoons ginger, grated
1 tablespoon ground coriander
1 - 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*
2 - 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes
1 can (15oz.) diced tomatoes, with juices
4 cups low-sodium vegetable broth or water (or combo)
3/4 cup natural peanut butter (creamy or smooth)
5 oz. fresh spinach, chopped if not using baby spinach**
2 small lemons, juice of
mineral salt & pepper, to taste
fresh cilantro, chopped
peanuts, crushed or whole
dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional
grain of choice (rice, quinoa or couscous), optional

Steps:

  • In a large pot, heat oil or water over medium heat, add the onion, garlic, ginger, and chili peppers and saute for 5 minutes stirring frequently.
  • Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.
  • Turn off heat and stir in the peanut butter, and finish with the spinach and lemon juice. Soup will thicken upon cooling. Season with salt & pepper to taste.
  • Serves 4 - 6
  • Serve in individual bowls with optional grain of choice (this cilantro lime rice would be great) and garnish with cilantro and peanuts. Soup pairs wonderfully with naan bread for soaking and dipping!
  • Leftovers will keep for 5 days in a covered container in the refrigerator. To store longer, keep in the freezer for up to 2 months in freezer friendly containers or baggies.

Nutrition Facts : Calories 276 calories, Sugar 7.4 g, Sodium 201.4 mg, Fat 17.7 g, SaturatedFat 3.5 g, TransFat 0 g, Carbohydrate 22.3 g, Fiber 8.8 g, Protein 15 g, Cholesterol 0 mg

VEGAN AFRICAN SWEET POTATO STEW



Vegan African Sweet Potato Stew image

A hearty, delicious African stew with peanuts, coconut milk, sweet potatoes and lightly spicy, earthy flavor. Perfect for a cold winter's night. 100% vegan - dairy, meat and egg free. Low sodium. Great for kids.

Provided by Maggie the Vegan Ch

Categories     Stew

Time 1h5m

Yield 6 very hearty servings of stew, 6 serving(s)

Number Of Ingredients 15

2 tablespoons oil
1 tablespoon curry powder
2 medium onions
2 carrots
4 celery ribs
2 teaspoons garlic, minced
2 lbs large sweet potatoes (about 2 large ones)
2 cups low sodium vegetable broth
1 (28 ounce) can whole tomatoes
1 teaspoon salt, divided
1/4 teaspoon black pepper
1/4 teaspoon cayenne
1/2 cup chunky peanut butter
3 tablespoons peanuts, roasted
1/2 cup light coconut milk

Steps:

  • Prepare in advance your sweet potatoes by peeling them and chopping them into chunks. Dice your carrots, celery and onion. Drain and quarter your tomatoes from the can.
  • Heat 2 tablespoons of peanut oil in a large Dutch oven or stockpot over medium-high heat. Add curry powder and cook, stirring constantly for 1 minute. Add onions, carrots and celery and cook, stirring occasionally, for 2 minutes. Add garlic and cook for 1 more minute. Stir in sweet potatoes, broth and tomatoes, and bring soup to a boil. Simmer, covered, 20 to 30 minutes.
  • Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper, peanuts, cayenne, peanut butter, and coconut milk to the soup, stirring to combine. Bring mixture to a simmer and cook for 20 minutes.
  • Serve hot; makes 6 very hearty servings.

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