Senegalese Sweet Potato Rice And Beans Stew Recipes
BLACK BEAN & SWEET POTATO RICE BOWLS
With three hungry boys in my house, dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. -Kim Van Dunk, Caldwell, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Place rice, garlic salt and water in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until water is absorbed and rice is tender, 15-20 minutes. Remove from heat; let stand 5 minutes., Meanwhile, in a large skillet, heat 2 tablespoons oil over medium-high heat; saute sweet potato 8 minutes. Add onion; cook and stir until potato is tender, 4-6 minutes. Add kale; cook and stir until tender, 3-5 minutes. Stir in beans; heat through., Gently stir 2 tablespoons chili sauce and remaining oil into rice; add to potato mixture. If desired, serve with lime wedges and additional chili sauce.
Nutrition Facts : Calories 435 calories, Fat 11g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 405mg sodium, Carbohydrate 74g carbohydrate (15g sugars, Fiber 8g fiber), Protein 10g protein.
AFRICAN SWEET POTATO STEW
I came across an African sweet potato stew recipe a few years ago, and adapted it to suit our taste. It is very flavorful and just a bit spicy - just right for cold days! This recipe makes a lot of stew, so it may be halved for a smaller portion, but also freezes very well.
Provided by mamaluv
Categories Soups, Stews and Chili Recipes Stews
Time 6h45m
Yield 10
Number Of Ingredients 15
Steps:
- Place onion, jalapeno peppers, garlic, ginger, cumin, salt, coriander, cinnamon, and red pepper flakes in a large slow cooker. Pour in water and stir to combine. Mix in sweet potatoes, tomatoes, chickpeas, and peanut butter.
- Set cooker to Medium-High, cover, and cook until sweet potatoes are tender and stew has thickened, about 6 hours. Stir in green beans, cover, and continue cooking until beans are heated through, 15 to 20 minutes.
Nutrition Facts : Calories 231.4 calories, Carbohydrate 43.1 g, Fat 4.2 g, Fiber 8.1 g, Protein 7.4 g, SaturatedFat 0.8 g, Sodium 568.8 mg, Sugar 8.1 g
SENEGALESE SWEET POTATO, RICE AND BEANS STEW
In the early 1990's, a housemate of mine went to Goree Island in Senegal, and came back with this recipe and a husband :-) This is a hearty, tasty stew of yams, black-eyed peas, and rice. I like to serve it on New Years Day. Use more or less hot pepper depending on your preference.
Provided by Geri by the Sea
Categories Stew
Time 1h
Yield 17 serving(s)
Number Of Ingredients 12
Steps:
- In one big pot or vat, saute chopped garlic and onions.
- When translucent, add tomato paste and mix it in thoroughly.
- Then add water (about 10 cups)- when it boils add vegetable bouillion cube, beans, carrots and yams, pepper, hot pepper and salt.
- Boil until beans are tender.
- Then add rice.
- Boil 10 minutes covered, then 10 minutes uncovered.
- Don't stir until the very end.
- You may need to add some more water.
- If it is too watery, boil it uncovered some more.
Nutrition Facts : Calories 357.9, Fat 7.1, SaturatedFat 1, Sodium 865.6, Carbohydrate 66.5, Fiber 4.7, Sugar 4.1, Protein 6.8
SENEGALESE SWEET POTATO, RICE AND BEANS STEW
Posted by Geri on www.ivu.org, posting for ZWT 7, Africa. I am cutting the recipe down as the original serves 17!!
Provided by smellyvegetarian
Categories Vegan
Time 30m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- In one big pot or vat, saute chopped garlic and onions.
- When translucent, add tomato paste and mix it in thoroughly.
- Then add water (about 5 cups)- when it boils add vegetable bouillion cube, beans, carrots and yams, pepper, hot pepper and salt.
- Boil until beans are tender.
- Then add rice.
- Boil 10 minutes covered, then 10 minutes uncovered.
- Don't stir until the very end.
- You may need to add some more water.
- If it is too watery, boil it uncovered some more.
WW SENEGALESE PEANUT STEW WITH SPINACH AND SWEET POTATOES
This simple recipe has earned rave reviews from Weight Watchers...It pairs cayenne with peanut butter to make a comforting winter warmer. It is vegetarian and as written is 5 WW Points Plus
Provided by CaliforniaJan
Categories Stew
Time 1h15m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Coat a large saucepan with cooking spray and set over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes.
- Stir in the sweet potato, carrots and garlic; cook for 1 minute, stirring often. Add the ginger, cloves, salt and cayenne; cook for 30 seconds.
- Pour in the vegetable broth and bring to a simmer, scraping up any browned bits from the bottom of the pan. Stir in the peanut butter until smooth.
- Cover, reduce the heat to low, and simmer slowly, stirring once in a while, until the sweet potatoes are tender, about 30 minutes.
- Add the spinach; cook, stirring occasionally, for 10 minutes. Yields about 1 2/3 cups per serving.
- Note: Keep the heat low as the soup simmers so the peanut butter doesn't break (that is, in culinary terms, "doesn't fall out of suspension" or separate).
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