Best Powerhouse African Yam Stew Recipes

AFRICAN YAM STEW

African Yam Stew image

I made this last night and it was great! Very simple and very good for you. I tasted it before adding the lemon juice and I think that I liked it better without, but the recipe (from a nutrition book - Becoming Vegetarian) called for it, so I've included it below. I added some cooked tomatoes at the same time as the yams. I used 2 very rounded teaspoons of some Chinese Chili Garlic sauce I had in the fridge. I ate it with a dolop of yogurt. Nothing else needed, it's a complete meal. My boyfriend ate it with Pita though. I can't wait for the leftovers tonight :-)

Provided by Sandy in California

Categories Stew

Time 55m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

4 cups vegetable broth
1 chopped onion
2 cups peeled and diced yams
1 cup canned chick-peas
1 cup uncooked brown rice
1/4 teaspoon salt
1/4 cup peanut butter
2 cups chopped collard greens or 2 cups kale
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1 tablespoon Braggs liquid aminos or 1 tablespoon tamari
chili sauce

Steps:

Heat 2 Tblsp of stock in a large pot. Add the onion and saute over medium heat for 5 minutes, adding more stock if necessary.
Add the remaining stock, yams, chickpeas, rice and salt; simmer for 45 minutes.
In small bowl, blend the peanut butter with 1/2 cpu of liquid from the stew to make a smooth paste. Stir into the stew along with the greens and cook for 5 minutes.
Stir in the lemon juice, pepper and tamari or Braggs; add chili sauce to taste.
Adjust seasonings and serve.

AFRICAN STEW

African Stew image

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

Ingredients

1 tablespoon vegetable oil, or as needed
4 cups vegetable stock, divided
1 onion, finely chopped
2 cloves garlic, minced
2 cups peeled and diced sweet potatoes
1 cup chickpeas, drained
1 cup uncooked brown rice
¼ teaspoon salt
¼ cup peanut butter
2 cups chopped kale, stems removed
2 tablespoons lemon juice
1 tablespoon soy sauce
1 teaspoon hot pepper sauce, or to taste

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