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    You are in: Home / Recipes / African-Inspired Stew Recipe
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    African-Inspired Stew

    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    15 mins

    30 mins

    MontrealJulia's Note:

    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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    Ingredients:

    Serves: 4-6

    Yield:

    pot

    Units: US | Metric

    • 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)

    Directions:

    1. 1
      Sautee the scallions and garlic in oil, over medium heat. When they start to soften, add ‘chicken’ (or other firm protein).
    2. 2
      Add the spices to taste. Continue to sautee until spices are fragrant.
    3. 3
      Add everything else, taste and re-season.
    4. 4
      Add 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.
    5. 5
      Serve with boiled new potatoes or rice.

    Browse Our Top Stew Recipes

    Ratings & Reviews:

    • on October 04, 2013

      45

      Although this was quite good, it is a little too bland in flavors. I added jalapeno, lime juice, soy sauce and a lot more peanut butter than the recipe called for, and then I found it much better! I used chickpeas and tofu as the protein sources. I think adding some rice as well next time would be good too. In any case, this is a good base recipe that one can alter to suit their taste. Thank you!

      person found this review Helpful. Was this review helpful to you? Yes | No

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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
    37%
    Total Fat 3.0 g
    4%
    Saturated Fat 0.6 g
    3%
    Cholesterol 0.0 mg
    0%
    Sodium 51.8 mg
    2%
    Total Carbohydrate 10.1 g
    3%
    Dietary Fiber 1.9 g
    7%
    Sugars 2.5 g
    10%
    Protein 2.5 g
    5%

    The following items or measurements are not included:

    quorn pieces

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