AFRICAN PEANUT SWEET POTATO STEW
Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. -Alexis Scatchell, Niles, Illinois
Provided by Taste of Home
Categories Dinner
Time 6h20m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 13
Steps:
- Place the first 8 ingredients in a food processor; process until pureed. Transfer to a 5-qt. slow cooker; stir in sweet potatoes, beans and water., Cook, covered, on low 6-8 hours or until potatoes are tender, adding kale during the last 30 minutes. If desired, top each serving with chopped peanuts and additional cilantro.
Nutrition Facts : Calories 349 calories, Fat 9g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 624mg sodium, Carbohydrate 60g carbohydrate (23g sugars, Fiber 11g fiber), Protein 10g protein.
WEST AFRICAN-STYLE PEANUT STEW WITH CHICKEN
African-inspired spices infuse the peanut butter and tomato base of this hearty one-pot stew starring chicken, sweet potatoes, and collard greens. This recipe, which appeared in Allrecipes magazine's Dec/Jan 2020 issue, comes from Ellie's new cookbook, "Whole in One: Complete, Healthy Meals in a Single Pot, Sheet Pan, or Skillet". This keeps up to 4 days, chilled in an airtight container.
Provided by Ellie Krieger
Categories Soups, Stews and Chili Recipes Stews Chicken
Time 1h
Yield 6
Number Of Ingredients 18
Steps:
- Season chicken with 1/2 teaspoon salt and the black pepper. Heat 1 tablespoon oil in a large pot over medium-high heat. Add half the chicken; cook until no longer pink, 2 to 3 minutes, then transfer to a plate. Repeat with 1 tablespoon oil and remaining chicken.
- Add remaining 1 tablespoon oil to the pot and reduce heat to medium. Add onion; cook until softened, about 3 minutes. Add garlic, ginger, coriander, cumin, turmeric, cinnamon, and remaining 1/2 teaspoon salt; cook, stirring, 30 seconds.
- Stir in broth, tomatoes, sweet potato, collard greens, and red bell peppers; bring to a boil. Reduce heat to medium-low; simmer, partially covered, until vegetables are tender, about 20 minutes.
- Return chicken and accumulated juices to the pot. Return to a boil, then stir in peanut butter; simmer until incorporated and chicken is cooked through, 3 to 5 minutes. Garnish with chopped peanuts.
Nutrition Facts : Calories 444.2 calories, Carbohydrate 32.9 g, Cholesterol 61.2 mg, Fat 21.2 g, Fiber 7.4 g, Protein 33.2 g, SaturatedFat 4.2 g, Sodium 702.1 mg, Sugar 11 g
WEST AFRICAN PEANUT STEW
A hearty stew that's super-easy to make and great for peanut butter lovers. Can be made vegetarian or with chicken. In a pinch, feel free to use vegetable or corn oil for peanut oil, powdered ginger for fresh, water for stock, etc. Kale works well in place of collard greens.
Provided by km1312
Categories Soups, Stews and Chili Recipes Stews Chicken
Time 1h5m
Yield 4
Number Of Ingredients 12
Steps:
- Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Add the chicken; cook and stir until completely browned. Season with the crushed red pepper, salt, and black pepper. Pour the chicken stock over the mixture. Stir the sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
- Stir the tomatoes, collard greens, and peanut butter into the soup. Partially cover the pot again and continue cooking, stirring occasionally, another 20 minutes.
Nutrition Facts : Calories 730.6 calories, Carbohydrate 44.9 g, Cholesterol 70.1 mg, Fat 43.8 g, Fiber 11.1 g, Protein 45.5 g, SaturatedFat 7.7 g, Sodium 1470.3 mg, Sugar 14.5 g
WEST AFRICAN PEANUT STEW WITH SWEET POTATO & SPINACH
Sweet potatoes, peanut butter, spinach, cumin ... the comforting combo results in the heartiest, most flavorful vegan stew around.
Provided by Kare for Kitchen Treaty
Time 35m
Number Of Ingredients 17
Steps:
- Cook the rice according to package instructions.
- While the rice cooks, make the stew. Set a medium soup pot or Dutch oven over medium-low heat. When hot, add the olive oil and the onion. Cook, stirring occasionally, until softened, 6-8 minutes. Add the garlic, cumin, and coriander and cook, stirring frequently, for 1 minute.
- Add the broth, tomatoes, sweet potatoes, ginger, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Increase heat to high and bring to a boil. Once the stew comes to a boil, reduce heat to low and simmer uncovered until the sweet potatoes are tender, 8-10 minutes.
- Stir in the peanut butter and the spinach. Stew is done when the peanut butter has distributed and the spinach has wilted, about 2 minutes. Taste and add more salt and pepper if you like.
- Serve with a scoop of brown rice and garnish with cilantro and peanuts.
Nutrition Facts : Calories 470 kcal, Sugar 10 g, Sodium 530 mg, Fat 21 g, SaturatedFat 4 g, Carbohydrate 60 g, Fiber 10 g, Protein 15 g, ServingSize 1 serving
WEST AFRICAN CHICKEN STEW
I really love African flavors, but you don't really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. -Michael Cohen, Los Angeles, California
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 8 servings (2-1/2 quarts).
Number Of Ingredients 15
Steps:
- Sprinkle chicken with salt and pepper. In a Dutch oven, cook chicken over medium heat in 2 teaspoons oil for 4-6 minutes or until no longer pink; remove and set aside., In the same pan, saute onion in remaining oil until tender. Add garlic and ginger; cook 1 minute longer., Stir in the peas, tomatoes, sweet potato, broth, peanut butter, 1-1/4 teaspoons thyme and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Add chicken; heat through., Serve with rice if desired. Sprinkle with remaining thyme.
Nutrition Facts : Calories 275 calories, Fat 7g fat (1g saturated fat), Cholesterol 31mg cholesterol, Sodium 636mg sodium, Carbohydrate 32g carbohydrate (5g sugars, Fiber 6g fiber), Protein 22g protein. Diabetic Exchanges
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
AFRICAN SWEET POTATO AND PEANUT STEW
If you've never had a dish that combined sweet potatoes and peanuts, you're in for a treat. Even people who claim not to like sweet potatoes enjoy this stew. Serve over rice or couscous.
Provided by JessXU00
Categories Stew
Time 50m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- 1. Heat olive oil in a large saucepan over medium heat. Add the onion, cover and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover, and cook until softened, about 5 minutes. Stir in the brown sugar, ginger, cumin, cinnamon and cayenne and cook, stirring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock and salt to taste. Bring to a boil, then reduce the heat to low and simmer until the vegetables are soft, about 30 minutes.
- 2. About 10 minutes before the end of the cooking time, stir in the kidney beans and simmer until heated through.
- 3. Place the peanut butter in a small bowl and blend in about 1/4 cup of the broth, stirring until smooth, then stir it into the stew. If a thicker consistency is desired, puree 1 cup of the stew in a blender or food processor and stir back into pot.
- 4. Taste and adjust seasonings. Sprinkle with chopped peanuts and serve.
SPICY AFRICAN CHICKEN STEW
Cayenne pepper and Scotch bonnet chillies give this boldly flavoured peanut casserole a fiery kick
Provided by Sara Buenfeld
Categories Dinner, Main course
Time 1h20m
Number Of Ingredients 16
Steps:
- Pour the hot stock over the peanut butter and stir until dissolved. Heat a very large pan and fry the onions in the oil for 5 mins to soften. Add the ginger, cayenne, if using, ½ tsp black pepper, coriander, cumin, chillies and bay and cook, stirring, for 2 mins.
- Tip in the tomatoes and the peanut stock, then stir in the chicken pieces. Put a lid on the pan and leave to simmer for 30 mins, stirring frequently to make sure the peanut butter doesn't stick to the base of the pan.
- Stir in the sweet potatoes, peppers and chopped coriander, then cook for 30 mins more. Serve sprinkled with the reserved coriander, with rice and lime wedges for squeezing over, if you like.
Nutrition Facts : Calories 633 calories, Fat 40 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 25 grams carbohydrates, Sugar 12 grams sugar, Fiber 4 grams fiber, Protein 44 grams protein, Sodium 0.8 milligram of sodium
AFRICAN SWEET POTATO PEANUT STEW
I made this recipe after taking ideas from various places. It is a very adaptable recipe, so you can add different veggies and meats. I usually add cauliflower for extra produce and because it is neutral flavored. Some of the spice amounts can be changed; use the cayenne if you like things spicy. The types of milk listed would all be pretty authentic. You can add some cilantro or shredded chicken at the end of cooking if you want.
Provided by FunCook
Categories Yam/Sweet Potato
Time 1h10m
Yield 2 serving(s)
Number Of Ingredients 17
Steps:
- In a Dutch oven, sautée the chopped carrots, celery, and onion with the spices. Add the garlic after about 2 minutes (so they do not burn), and stir until fragrant, about 2 minutes.
- Add the cubed sweet potatoes and tomatoes, mix for two minutes, then add the water and milk. Simmer until the sweet potatoes are soft, about 20 minutes. Use an immersion blender to puree the stew until smooth. Add the peanut butter and okra, and simmer to desired consistency (it might splatter). Add more water or milk if it is too thick.
Nutrition Facts : Calories 917.7, Fat 54.4, SaturatedFat 13.2, Cholesterol 17.1, Sodium 725.6, Carbohydrate 86.5, Fiber 22.2, Sugar 27.9, Protein 37.1
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
WEST AFRICAN PEANUT STEW
Peanuts are the star of this hearty plant-based stew that's inspired by the cuisine of West Africa. Featuring superfoods like sweet potatoes, collard greens, and millet, it uses the humble peanut two different ways: peanut butter to thicken the brothy base, and roasted and chopped, to provide a crunchy contrast to the tender vegetables.
Provided by Greg Lofts
Categories Food & Cooking Healthy Recipes Vegan Recipes
Time 45m
Number Of Ingredients 12
Steps:
- Heat oil in a large saucepan over medium-high until shimmering. Add onion, garlic, ginger, and pepper flakes; season with salt and pepper. Cook, stirring occasionally, until golden in places, about 5 minutes. Stir in tomato paste; cook 1 minute more.
- Add collard greens, sweet potato, peanut butter, and broth. Bring to a boil, stirring until peanut butter dissolves into broth. Reduce heat to low, and simmer, stirring occasionally, until sweet potatoes are tender but still hold their shape, 18 to 20 minutes. Serve stew topped with millet, peanuts, cilantro, and lime wedges.
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.
AFRICAN CHICKEN STEW
This delicious stew is inspired by my friend from Sierra Leone, West Africa, who cooks often for her family. Many ingredients can be modified. This is kind of a 'whatever is handy now' recipe. You can use a whole roasting chicken cut into bite-sized pieces, or just breasts and thighs if you prefer. Other suggested additions are turnips, carrots and celery. This looks great served over white rice with a garnish of fresh chopped cilantro, parsley or unsalted peanuts.
Provided by Leah Shaw
Categories World Cuisine Recipes African
Time 45m
Yield 6
Number Of Ingredients 13
Steps:
- In a large skillet with a tight-fitting lid, heat oil over medium high heat. Add chicken, and brown quickly. Remove chicken from pan. Reduce heat to medium low, and add garlic, onion and potato to the pan; saute for 2 to 3 minutes. Season with cumin, coriander, black pepper, red pepper and salt. Do not let garlic brown.
- Mix in water and browned chicken, and any accumulated juices. Place lid on skillet and simmer, stirring occasionally, for 10 to 15 minutes.
- Remove lid, and stir in the peanut butter and garbanzo beans. Make sure the peanut butter is blended in. Replace lid to simmer for 10 more minutes, or until chicken is cooked through and potatoes are tender. Remove from heat, adjust seasoning, and serve.
Nutrition Facts : Calories 615.1 calories, Carbohydrate 31.5 g, Cholesterol 99.6 mg, Fat 36 g, Fiber 6.4 g, Protein 43.7 g, SaturatedFat 7.2 g, Sodium 620.3 mg, Sugar 3.9 g
WEST AFRICAN GROUNDNUT STEW (MOOSEWOOD)
This is from the excellent Moosewood Restaurant of NY. (Trying for the first time, will add to description once we know more) Reprinted from Sundays at Moosewood Restaurant, Copyright © 1990 by Moosewood, Inc. Simon and Schuster, publisher.
Provided by jordanpoling
Categories Stew
Time 45m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- Sauté the onions in the oil for about 10 minutes. Stir in the cayenne and garlic and sauté for a couple more minutes. Add the cabbage and sweet potatoes and sauté, covered for a few minutes. Mix in the juices, salt, ginger, cilantro, and tomatoes. Cover and simmer for about 15 minutes, until the sweet potatoes are tender. Add the okra and simmer for 5 minutes more. Stir in the peanut butter, place the pan on a heat diffuser, and simmer gently until ready to serve. Add more juice or water if the stew is too thick.
WEST AFRICAN PEANUT STEW
One-pot meals are staples in Gullah-Geechie households, and this dish is a special one to me. West African enslaved people were brought to the Low Country, and with them they brought their indigenous foods like collards, tomatoes, peanuts and rice. This stew has all of those ingredients, and it's delicious served on its own or over rice.
Provided by Kardea Brown
Categories main-dish
Time 1h20m
Yield 6 to 8 servings
Number Of Ingredients 15
Steps:
- Heat the oil in a large Dutch oven until hot. Sprinkle the chicken pieces with salt and pepper and cook until browned on all sides, about 20 minutes. Remove the chicken to a plate. Add the onion, garlic, ginger and bouillon cubes to the pot and cook until the onions are translucent, about 5 minutes.
- Stir in the tomato sauce, tomato paste and peanut butter. Add 4 cups of water and the Scotch bonnet pepper. Return the chicken to the pot. Bring to a boil; reduce the heat and let simmer 10 to 12 minutes.
- Add the sweet potatoes, tomatoes and collard greens. Cover and simmer until the potatoes are easily pierced with a fork, about 25 minutes. (Remove the Scotch bonnet pepper if someone has a low tolerance for heat.)
- Serve warm with hot cooked rice, if using.
NORTH AFRICAN CHICKEN AND SPINACH STEW
This dish is my mother's interpretation of a meal we had at a friend's birthday party when we were young. We came home raving about it and had to try making it for ourselves!
Provided by Jazz Smollett-Warwell
Categories HarperCollins HarperCollins Dinner Chicken Soup/Stew Stew Spinach Paprika Oregano Rice Cinnamon Garlic
Yield 4-6 servings
Number Of Ingredients 18
Steps:
- PLACE the chicken in a large pot and cover it with water. Add the celery, carrot, onion, and bay leaves and season with 1 tablespoon salt. Cover and bring to a boil, then reduce the heat and simmer for 45 minutes.
- REMOVE the chicken to a deep dish or bowl and let it drain. Strain the stock into a large bowl or pan and set aside. Transfer the vegetables from the strainer to a blender (remove the bay leaves), add the garlic, and puree until completely smooth. Set aside.
- TO make the spinach stew, in a large saucepan over medium heat, melt 4 tablespoons of the butter. When it's bubbling slightly, add the vegetable puree. Warm it through, about 2 minutes. Season with 1 teaspoon salt, the pepper, and the cinnamon stick, then add the spinach and cook until wilted, about 2 minutes. Add 1 1/2 cups of the reserved stock and bring to a simmer. Cook to let the flavors develop, about 15 minutes. Reduce the heat and keep warm (remove the cinnamon stick before serving).
- MEANWHILE, when the chicken is cool enough to handle, pat it completely dry and break it down into 8 pieces: 2 thighs, 2 wings, and 2 breasts, then split the breasts in half. Place the chicken pieces in a large dish. Combine the granulated onion, granulated garlic, paprika, cayenne, oregano, and 1 teaspoon salt in a small bowl. Completely coat the chicken in this dry rub.
- MELT the remaining 2 tablespoons butter in a large cast-iron skillet over high heat. Add the chicken pieces and sear until charred in spots, about 4 minutes. Flip and cook on the other side, 4 minutes. Remove from the heat.
- SERVE the chicken with rice and a generous ladle of spinach stew. Squeeze lemon over the plate if desired.
AFRICAN STEW
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
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 SWEET POTATO STEW WITH RED BEANS
Steps:
- Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender. Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender. Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges.
AFRICAN POTATO STEW
This recipe, with origins in Kenya & other areas of East Africa, was found in the 1997 cookbook, Vegetarian Planet.
Provided by Sydney Mike
Categories Collard Greens
Time 35m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Heat oil in a large pot over medium heat, then add onions & garlic, cooking them for 5 minutes & stirring occasionally, until onions soften.
- Add ginger, seeds, ground coriander & cloves, & cook stirring frequently, for 2 minutes.
- Add potatoes, stirring well, then stir in the 4 cups of water, before turning the heat up to high.
- When mixture comes to a boil, add 1 teaspoon of salt, stir, & reduce the heat to low, simmering the stew, uncovered, for 5 minutes, while stirring occasionally.
- Stir in the sauliflower, sweet potato, collard greens & raisins, continuing to cook for 10 minutes or until the potatoes & sweet potatoes are tender.
- Season the stew with the vinegar,more salt & the pepper, adding more water if the stew is too dry. Serve hot!
AFRICAN PEANUT STEW WITH CHICKEN MEATBALLS
A play on traditional African peanut stew, this version uses chicken meatballs instead of chicken pieces. The earthy notes of peanut butter and sweet potato really make these meatballs sing.
Provided by Food Network Kitchen
Categories main-dish
Time 1h15m
Yield 4 to 6 servings
Number Of Ingredients 27
Steps:
- For the meatballs: Preheat the oven to 375 degrees. Line a rimmed baking sheet with parchment paper.
- Combine the breadcrumbs with the milk in a medium bowl until the crumbs soak up the milk, 3 to 5 minutes. Stir in the ground chicken, onion, garlic, smoked paprika, cumin, egg, 1 1/2 teaspoons salt and a few grinds of black pepper. Use a 2-tablespoon ice cream scoop to form about 20 meatballs and transfer to the prepared baking sheet. Bake until the meatballs are slightly golden on top and just cooked through, about 15 minutes; set aside.
- For the stew: Meanwhile, heat the olive oil in a large pot over medium-high heat. Add the onions and cook, stirring occasionally, until softened, 3 to 4 minutes. Add the ginger, garlic and jalapeno and cook, stirring, until fragrant, about 1 minute. Add the tomato paste and cook, stirring, until the color looks rusty, about 1 minute. Add the coriander, smoked paprika and cayenne and 1/2 teaspoon salt and cook, stirring, about 30 seconds. Add the sweet potatoes, chicken stock, canned tomatoes and peanut butter and stir to combine. Bring to a boil, reduce to a simmer, cover and cook until the sweet potato is tender, about 30 minutes. Uncover and stir in the meatballs, kale and peanuts; cook for 10 minutes. Taste and season with salt and black pepper. Remove from the heat and stir in the cilantro. Serve with white rice.
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African Stew Recipes: A Fusion of Flavors, Cultures, and Traditions
African stew recipes are a rich and diverse collection of dishes that reflect the continent's vast geography, cultural heritage, and history. From the spicy flavors of North Africa to the savory and sweet delicacies of West Africa, African stews offer an exciting and exotic culinary experience that is both satisfying and nutritious.
Although the term "stew" is often associated with a thick, meaty dish simmered slowly in a pot, African stews can be made with a variety of ingredients, including vegetables, beans, grains, and even fruits. They can be spicy, mild, or sweet, depending on the region and the recipe, and they can be served as a main course, a side dish, or a snack.
The Varieties of African Stew Recipes
One of the most distinctive features of African stew recipes is their use of spices and herbs. Many stews are made with a blend of spices, such as cumin, coriander, cinnamon, turmeric, and ginger, that lend a complex and aromatic flavor to the dish. Some stews also incorporate herbs, such as basil, thyme, parsley, and cilantro, that add freshness and acidity.
Another characteristic of African stews is their use of protein sources. While meat, such as beef, lamb, and chicken, is a popular ingredient in many stews, vegetarians and vegans can also enjoy African stews that use plant-based protein sources, such as lentils, chickpeas, and peanuts. Additionally, some stews incorporate seafood, such as shrimp, fish, and crab, which are common in coastal regions.
Below are some examples of African stew recipes from different regions:
North African Stew Recipes
- Chermoula Fish Stew
- Lamb Tagine with Apricots and Almonds
- Spicy Harira Soup
West African Stew Recipes
- Jollof Rice with Chicken
- Peanut Stew with Sweet Potatoes and Collard Greens
- Egusi Soup with Beef and Vegetables
East African Stew Recipes
- Red Lentil Stew with Berbere Spice
- Spicy Chicken and Coconut Stew
- Muhogo Wa Nasi (Cassava and Rice Stew)
South African Stew Recipes
- Bobotie (Beef and Egg Casserole)
- Bunny Chow (Bread Bowl with Curry)
- Chakalaka (Spicy Vegetable Relish)
The Significance of African Stew Recipes
African stew recipes are more than just a collection of ingredients and cooking techniques. They are an expression of the continent's rich cultural and social identity, rooted in centuries of traditions, beliefs, and practices.
For example, many African stews are associated with specific occasions, such as weddings, funerals, and religious ceremonies. They are often prepared by women, who pass down their recipes and techniques from generation to generation, and who consider cooking a form of art and healing.
Moreover, African stews are also linked to the continent's history of migration, trade, and colonization. Many stews have been influenced by the cuisines of other cultures, such as Arabic, Indian, and European, that have left their mark on the continent over time.
The Health Benefits of African Stew Recipes
African stews are not only delicious and culturally significant; they are also highly nutritious and beneficial for health. Many of the ingredients used in African stews, such as vegetables, beans, and whole grains, are rich in fiber, vitamins, and minerals, and are associated with reduced risk of chronic diseases, such as obesity, diabetes, and heart disease.
Furthermore, the spices and herbs used in African stews have also been shown to have anti-inflammatory, antioxidant, and antimicrobial properties, and may help boost immunity and prevent infections.
The Bottom Line
African stew recipes are a treasure trove of flavors, cultures, and traditions that offer a unique and exciting culinary experience. Whether you are a meat lover, a vegan, or a seafood enthusiast, there is an African stew recipe that will satisfy your taste buds and nourish your body.
So, the next time you feel adventurous in your kitchen, why not try a new African stew recipe and discover the rich history and culture behind it? You might be surprised by how delicious and meaningful it can be!