African Sweet Potato Stew

May 14, 2023May 14, 20230 3
African Sweet Potato Stew for a hearty and nutritious meal
in Stew

Prep

25 min

Cook

30 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 onion , chopped
2 small jalapeno peppers , seeded and chopped
3 cloves garlic , minced
2 teaspoons minced fresh ginger
2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/8 teaspoon red pepper flakes
4 cups water
2 1/2 pounds sweet potatoes , peeled and chopped into 2-inch pieces
2 cans diced tomatoes , drained
2 cans chickpeas , drained and rinsed
1/4 cup peanut butter
1 can sliced green beans , drained

Nutrision Information

Servings Per Recipe
6
Calories
364
Sugar
14g
Fat
9g
African Sweet Potato Stew is a staple in many parts of Africa, and is often enjoyed as a hearty and nutritious meal that can be easily prepared with local ingredients. This version of the stew is adapted for a Western audience, using easily accessible ingredients like canned chickpeas and peanut butter. The sweet potatoes lend a natural sweetness to the dish, while the peanut butter adds a rich and creamy texture. The spices like cumin, coriander, and cinnamon give the stew a warm and comforting aroma, while the jalapeno peppers and red pepper flakes provide a bit of heat to warm you up from within. This stew is perfect for a cozy evening in, and leftovers can be stored in the fridge or freezer for a quick and easy meal later on.

Instructions

1.In a large pot, heat 1 tablespoon of oil over medium heat.
2.Add the onions and jalapeno peppers, and cook until the onions are tender and translucent.
3.Add the garlic and ginger, and cook for 1 minute more, stirring constantly.
4.Stir in the cumin, salt, coriander, cinnamon, and red pepper flakes and cook for 1 minute, until fragrant.
5.Add the water, sweet potatoes, and tomatoes, and bring to a boil over high heat.
6.Reduce the heat to low, cover the pot, and let simmer for 20 minutes, or until the sweet potatoes are tender.
7.Add the chickpeas and green beans, and cook for 5 minutes more, until heated through.
8.In a small bowl, whisk together the peanut butter and 1/2 cup of the stew broth until smooth.
9.Stir the peanut butter mixture into the stew until combined.
10.Serve hot and enjoy!

PROS

This African Sweet Potato Stew is a delicious and hearty meal, perfect for a chilly evening.

It is packed with fiber, vitamins, and minerals from the sweet potatoes, chickpeas, and green beans.

The peanut butter adds a creamy richness to the stew without overpowering the other flavors.

CONS

This stew has a bit of heat from the jalapeno peppers and red pepper flakes, so it may not be suitable for those who are sensitive to spicy foods.

It does require some prep work to chop the vegetables and peel the sweet potatoes.

HEALTH & BENEFITS

Sweet potatoes are packed with fiber, vitamins, and minerals.
They are particularly high in beta-carotene, which is converted into Vitamin A in the body and helps support eye health and the immune system.
Chickpeas are also a good source of fiber, protein, and other important nutrients like iron and folate.
Peanut butter is a good source of healthy fats and protein, and some studies suggest it may help reduce the risk of heart disease and improve blood sugar control.

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