Senegalese sweet potato, rice and beans stew

May 16, 2023May 16, 20230 2
Senegalese sweet potato, rice and beans stew with a touch of spice
in Stew

Prep

30 min

Cook

1 hour

Ready In

1 hour 30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup vegetable oil
5 large onions , chopped
10 cloves garlic , chopped
1 can tomato paste
2 cups black-eyed peas ( pre-soaked )
5 carrots , well-chopped
2 yams or 2 sweet potatoes , well-chopped
5 cups rice
1 vegetable bouillon cube
5 teaspoons salt
pepper
1/2 teaspoon hot pepper

Nutrision Information

Servings Per Recipe
6-8
Calories
404
Sugar
5g
Fat
17g
Senegalese sweet potato, rice and beans stew, also known as 'Thieboudienne', is a popular dish in West African cuisine. It's a hearty, flavorful stew that's perfect for cold weather or when you need a comforting one-pot meal. The stew is usually made with a combination of rice, beans, and vegetables, simmered with spices like garlic and hot pepper. In this recipe, we use black-eyed peas, sweet potatoes, and carrots to add flavor, texture, and nutrition to the stew. This version is also vegan-friendly, so it's a great option for those who follow a plant-based diet.

Instructions

1.Heat the oil in a large pot over medium heat.
2.Add the onions and garlic and cook until the onions are lightly browned.
3.Add the tomato paste and cook for 5 minutes.
4.Add the black-eyed peas, carrots, yams or sweet potatoes, rice, bouillon cube, salt, pepper, and hot pepper to the pot.
5.Stir the mixture well and pour in enough water to cover the ingredients.
6.Bring the pot to a boil, then lower the heat to a simmer and cover it with a lid.
7.Cook the stew for about 45 minutes to an hour, or until the rice and vegetables are tender.

PROS

This stew is hearty, filling, and full of flavor.

It’s a one-pot meal that’s easy to make and perfect for meal prepping.

It’s also vegetarian and vegan-friendly.

CONS

The stew does take some time to cook, so it may not be ideal for a quick weeknight meal.

It’s also high in carbohydrates due to the rice and sweet potatoes.

HEALTH & BENEFITS

The black-eyed peas and sweet potatoes in this stew provide a healthy dose of fiber, vitamins, and minerals.
They may also help regulate blood sugar levels and improve digestion.
The stew is also low in fat and high in plant-based protein.

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