Africanvegetablestew Recipes

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AFRICAN STEW



African Stew image

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

1 tablespoon vegetable oil, or as needed
4 cups vegetable stock, divided
1 onion, finely chopped
2 cloves garlic, minced
2 cups peeled and diced sweet potatoes
1 cup chickpeas, drained
1 cup uncooked brown rice
¼ teaspoon salt
¼ cup peanut butter
2 cups chopped kale, stems removed
2 tablespoons lemon juice
1 tablespoon soy sauce
1 teaspoon hot pepper sauce, or to taste

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

AFRICAN VEGETABLE STEW



African Vegetable Stew image

This is a different kind of stew as the cinnamon is the promident smell as it is cooking, but blends in with the other spices and flavors creating a nicely flavored vegetable stew.

Provided by LUv 2 BaKE

Categories     Stew

Time 1h10m

Yield 6 serving(s)

Number Of Ingredients 16

1 tablespoon non-hydrogenated margarine
1 cup onion, chopped
1/2 cup parsley, chopped
2 garlic cloves, minced
1 teaspoon cinnamon
1/2 teaspoon turmeric
1/2 teaspoon pepper
1/4 teaspoon ginger
5 cups water
1 cup carrot, sliced
1/2 cup dried lentils, rinsed (I like red lentils or a mixture of red and brown)
1 cup long grain rice, uncooked
15 ounces whole tomatoes, undrained, chopped
10 ounces frozen green peas
9 ounces frozen green beans
salt and pepper

Steps:

  • Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
  • Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
  • Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
  • Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
  • If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

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