African-Inspired Stew

May 15, 2023May 15, 20230 4
African-Inspired Stew made with mixed beans, sweet potato, and other veggies
in Stew

Prep

15 min

Cook

45 min

Ready In

1 hour

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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 1/2 tablespoons peanut butter ( natural is better for texture )

Nutrision Information

Servings Per Recipe
4
Calories
300
Sugar
6g
Fat
12g
This African-inspired stew is a delicious and nutritious meal that combines a variety of flavors and textures in one pot. It is a great way to incorporate more vegetables and plant-based protein into your diet, while also providing a satisfying and filling meal. The use of seasonings such as nutmeg, ginger, and coriander add an extra layer of complexity to the stew and make it a flavor-packed dish that will leave you feeling satisfied and nourished. Perfect as a main dish for lunch or dinner, this stew is a must-try for anyone looking to explore new flavors and cuisines.

Instructions

1.In a large pot, heat oil over medium heat and sauté the scallions and garlic until fragrant.
2.Add in the cubed protein and stir until browned.
3.Add in the parboiled vegetables and mixed beans, stirring to combine.
4.Pour enough vegetable broth to cover the stew and then add in the seasonings.
5.Bring the stew to a boil, then reduce the heat and simmer for 30 minutes.
6.Stir in the peanut butter and serve hot with your preferred accompaniments.

PROS

This stew is a hearty and satisfying meal, loaded with fiber and nutrients from the mixed beans and vegetables.

It is also easily customized to personal taste preferences and dietary restrictions.

CONS

The use of oil and peanut butter may increase the calorie and fat content of the stew, so it should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

The mixed beans in the stew are a great source of protein, fiber, and various vitamins and minerals such as iron and folate.
It is also a great way to incorporate more vegetables into your diet for added vitamins and minerals.
The use of peanut butter may provide additional protein and healthy fats.

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