The monstrously vague title doesn't do this stew justice; it uses the starchy richness of sweet potato and the fragrance of peanuts to produce a warm, hearty and delicious meal with different textures and aromas. It's healthy and filling, and can be easily adapted to your tastes.
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- vegetables or canola oil (for frying)
- 2 large scallions, chopped (green onions)
- 3 quorn pieces, cutlets fried and cubed (or a block of tofu, or any other protein source you like)
- 1 can , mixed beans drained & washed (kidney beans, chickpeas, black beans, etc.)
- 1 handful baby carrots, chopped, parboiled
- 2 handfuls cauliflower florets, parboiled
- 1 sweet potato, peeled, cubed and parboiled
- 4 garlic cloves, peeled, crushed
- salt, nutmeg, ground coriander seeds, ground ginger, chili flakes
- vegetable broth (1-2L approx.)
- 1 1/2 tablespoons peanut butter (natural is better for texture)
- 1Sautee the scallions and garlic in oil, over medium heat. When they start to soften, add ‘chicken’ (or other firm protein).
- 2Add the spices to taste. Continue to sautee until spices are fragrant.
- 3Add everything else, taste and re-season.
- 4Add vegetable broth, until desired broth/vegetable ratio is achieved. Bring to a simmer, and add peanut butter. Allow to simmer for as long as possible, so beans can absorb maximum flavour.
- 5Serve with boiled new potatoes or rice.
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Nutritional Facts for African-Inspired Stew
Serving Size: 1 (42 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 74.2
- Calories from Fat 27
- Total Fat 3.0 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 51.8 mg
- Total Carbohydrate 10.1 g
- Dietary Fiber 1.9 g
- Sugars 2.5 g
- Protein 2.5 g
The following items or measurements are not included: