This flavorful stew is great served over quinoa, couscous , or brown rice. It also serves as a great side dish, or even a meal on its own. If you enjoy a little spice in your dishes try doubling the cayenne or adding some hot peppers.

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Name: African Sweet Potato & Peanut Stew
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6
Cuisine: Vegan
Ingredients: 3 tablespoons Water for sauteing; 2 medium Yellow onion chopped; 3 cloves Garlic pressed or minced; 2 Red bell pepper seed & cut into 1/2" squares; 3 teaspoons Light brown sugar; 1 teaspoon Fresh ginger grated (or 1/4 teaspoon ground); 1 teaspoon Ground cumin; 1 teaspoon Ground cinnamon; 1/2 teaspoon Cayenne pepper; 3/4 cup Peanut butter natural (smooth or crunchy); 3 medium Sweet Potatoes peeled & cut into 1/2" cubes; 1 can (15 oz.) Kidney beans drained & rinsed; 1 can (15 oz.) Diced Tomatoes (or 2 freshley diced tomatoes); 4 cups vegetable stock; 1/2 cup unsalted peanuts chopped (optional - for garnish); 1 tablespoon chopped cilantro (optional - for garnish)

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INGREDIENTS

3 tablespoons Water ; for sauteing
2 medium Yellow onion ; chopped
3 cloves Garlic ; pressed or minced
2 Red bell pepper ; seed & cut into 1/2" squares
3 teaspoons Light brown sugar
1 teaspoon Fresh ginger ; grated (or 1/4 teaspoon ground)
1 teaspoon Ground cumin
1 teaspoon Ground cinnamon
1/2 teaspoon Cayenne pepper
3/4 cup Peanut butter ; natural (smooth or crunchy)
3 medium Sweet Potatoes ; peeled & cut into 1/2" cubes
1 can (15 oz.) Kidney beans ; drained & rinsed
1 can (15 oz.) Diced Tomatoes ; (or 2 freshley diced tomatoes)
4 cups vegetable stock
1/2 cup unsalted peanuts ; chopped (optional - for garnish)
1 tablespoon chopped cilantro ; (optional - for garnish)

Servings

INSTRUCTIONS

1. Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.

2. Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.

3. Stir in peanut butter, and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot (it will make it easier to incorporate into the stew).

4. Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

5. Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes.

6. Serve in individual bowls and top with chopped nuts and cilantro, if desired.

NOTES

Natural peanut butter will mix into your stew much better than thicker kinds.

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African Sweet Potato & Peanut Stew

3 tablespoons Water for sauteing
2 medium Yellow onion chopped
3 cloves Garlic pressed or minced
2 Red bell pepper seed & cut into 1/2" squares
3 teaspoons Light brown sugar
1 teaspoon Fresh ginger grated (or 1/4 teaspoon ground)
1 teaspoon Ground cumin
1 teaspoon Ground cinnamon
1/2 teaspoon Cayenne pepper
3/4 cup Peanut butter natural (smooth or crunchy)
3 medium Sweet Potatoes peeled & cut into 1/2" cubes
1 can (15 oz.) Kidney beans drained & rinsed
1 can (15 oz.) Diced Tomatoes (or 2 freshley diced tomatoes)
4 cups vegetable stock
1/2 cup unsalted peanuts chopped (optional - for garnish)
1 tablespoon chopped cilantro (optional - for garnish)

1. Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.

2. Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.

4. Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

5. Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes.

6. Serve in individual bowls and top with chopped nuts and cilantro, if desired.

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Nutrition

View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.


Serving Size: 1 Serving (245g)
Recipe Makes: 6 Servings

Calories: 254
Calories from Fat: 86 (34%)

Amt Per Serving		% DV

	Total Fat 9.5g	13 %
	Saturated Fat 1.3g	7 %
	Monounsaturated Fat 4.6g
	Polyunsanturated Fat 3g
Cholesterol 0mg		0 %
Sodium 133.4mg		5 %
Potassium 611.1mg		16 %
Total Carbohydrate 37.4g		11 %
	Dietary Fiber 6.8g	27 %
	Sugars, other 30.6g
Protein 7.9g		11 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 254

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REVIEW THIS RECIPE

REVIEWS

horama

Loved the sweet potato chunks and the blend of flavors in the sauce!

bianca_leber

Olyduffy

Pretty quick to prepare, relatively inexpensive. We found it tasty and filling. Will add a bit more peanut butter and increase spices by 1/4 to 1/2 next time (may have used too large of sweet potatoes this time), or may just allow for some optional pepper flakes at serving. Used roasted sunflower seeds and cilantro to hood effect for garnish.

AnnaSot

andy34

sethbhunter

we really enjoyed this soup. i lived in Cameroon for an extended period of time. The peanut butter and potatoes reminded me of soups eaten there.

maxtanguay-colucci

Edible and enjoyable with some parmesan cheese, but not all that flavorful. Was wanting for some spice or more flavorful vegetables.

analea_g_81

I tried this dish because it had high ratings, but I was extremely disappointed. It has an ?interesting? taste that i'm not sure my family would agree with. I recently became vegetarian, and this dish made me miss meat.

skinnyprop

ZenaUBugn

This stew was really yummy! My husband (who doesn't like peanut butter flavored foods) enjoyed this. The peanut butter doesn't overwhelm instead it complements and enhances the other flavors in this dish.

10y