Vegan African Stew Recipes
WEST AFRICAN PEANUT STEW (VEGAN)
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
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
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
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.
VEGAN AFRICAN PEANUT STEW IN THE INSTANT POT®
One of my go-to favorites; hubby would eat it weekly, and he's not vegan. Serve with cilantro and chopped peanuts.
Provided by Dea
Categories World Cuisine Recipes African
Time 1h6m
Yield 4
Number Of Ingredients 17
Steps:
- Mix cumin, cinnamon, cayenne, chile flakes, cloves, and salt together in a bowl. Set spice mixture aside.
- Turn on a multi-functional pressure cooker (such as Instant Pot®) and select Saute function. Allow the pot to preheat for 2 minutes. Add sweet potato, onion, and bell pepper. Cook, stirring occasionally, for 3 minutes. Add a splash of water and stir if vegetables stick to the pot. Add garlic, ginger, and spice mixture; cook and stir continually for 1 minute. Turn pressure cooker off.
- Add tomatoes and peanut butter. Stir until dissolved. Add water and stir. Close and lock the lid with vent set to sealing. Select manual mode and set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.
- Release pressure using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Unlock and remove the lid. Stir in collard greens.
- Place cilantro and chopped peanuts in separate bowls and serve alongside stew.
Nutrition Facts : Calories 446.5 calories, Carbohydrate 54.4 g, Fat 21.9 g, Fiber 12.4 g, Protein 17.1 g, SaturatedFat 4.2 g, Sodium 1066.4 mg, Sugar 10.9 g
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