Thursday, May 5, 2011

Recipe: African Stew (bastardized)

Thanks to my cousin for the recommendation! I've adapted this excellent recipe, meant for a slow-cooker, for a regular old stew pot. It's vegan-friendly and only requires one pot and a cutting board! Serves 4–6, depending on appetites.

1. Overnight, soak:
  • 1 cup dried kidney or red beans
…in a stew pot. The next day, drain soaked beans and re-cover with water. Bring to a boil then reduce to simmering for 60–90 minutes, or until soft. Drain.

2. While beans are cooking, chop the onion and garlic, peel and cut the sweet potatoes, chop the pepper, and grate the ginger from Step 4.

3. In the stew pot, combine:
  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, finely chopped
…and sautée for five minutes, stirring occasionally.

4. Add to pot:
  • 3 cups peeled sweet potatoes, cut into ½-inch cubes
  • 1½ cups vegetable broth
  • 1 red bell pepper, chopped
  • ½ cup water
  • ½ tsp ginger (powdered or grated fresh)
  • 1½ tsp salt
  • 1 tsp ground cumin
  • ¼ tsp black pepper
  • 1 can (14.5 oz) diced tomatoes
  • 1 can (4 oz) chopped green chilis
…and bring to a boil, then reduce to medium-low heat and simmer for an hour, or until veggies are soft.

5. When ready to serve, stir in:
  • 3 tbsp creamy natural peanut butter

6. Serve in bowls, topping with:
  • 1 tbsp chopped roasted peanuts
  • 1 wedge lime for squeezing


  1. Yum! this looks great...especially the peanut butter part....

  2. It was fab, and super-filling…yet the peanut butter was the only fatty, high calorie ingredient. Very satisfying! Also pretty simple, though not quick to throw together.

  3. The extra time would be worth it, because we'd get to watch our shirtless cabana boy do the chopping. Just sayin'.