The Expanding Circle

…health, the environment, and social justice…

  • Categories

  • Archives

  • Meta

African Stew

African Stew

I don’t know where I got this recipe, but it’s fabulous.  It serves 4-6.  Serve it on a plate over couscous or rice.

Saute in a large stock pan on medium until brown:

  • 1 T olive oil
  • 1 medium yellow onion, chopped

Reduce heat to low, add, and cook 5 min:

  • 1 medium bell pepper, seeded and chopped
  • 1 clove garlic, minced

Add and cook 30 seconds:

  • 1 t sugar
  • 1 t grated ginger
  • 1/2 t cumin
  • 1/2 t cinnamon
  • 1/4 t cayenne

Add and stir:

  • 1-1/2 lbs. sweet potatoes, 1/2″ dice

Add, bring to boil, and simmer 20 min:

  • 14 oz. can diced tomatoes (see note below)
  • 1-1/2 c vegetable stock

(Especially if you use fresh tomatoes, you may decide to hold back the water a bit at first so the stew is not too wet)

Add and simmer 10-20 min, until potatoes are tender:

  • 1-1/2 c cooked beans (I’ve used kidney beans and chickpeas)
  • 2 T natural peanut butter

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: