Chef Duane: Vegan African Stew
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Appropriate for
Ingredients
- 1 tablespoon olive oil
- 1 large yellow onion, diced
- 6 garlic cloves, chopped
- 2 tablespoons freshly grated ginger
- 1 jalapeño peppers, diced
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 4 cups low-sodium vegetable broth (or water)
- 1 small handful of fresh thyme sprigs**
- ½ pound sweet potatoes, peeled, finely diced, soaked overnight in water, in the refrigerator
- ½ cup Creamy Peanut Butter
- 1 (15-ounce) can of cannellini beans
- 1 (28-ounce/800g) can low sodium, crushed tomatoes
- 2 cups chopped kale
- 1 tablespoon freshly squeezed lemon juice
- 1/3 cup cilantro, chopped
Directions
1. Heat a large, deep nonstick pan or Dutch oven over medium-high heat. Add olive oil, onions, and cook until the onions are just starting to brown, about 5 minutes. Add the garlic, ginger, and jalapeño pepper. Cook for 2 minutes, stirring frequently to prevent burning.
2. Add cumin, coriander, cinnamon, cloves. Stir frequently and vigorously for 2 minutes, incorporating the spices into the onions. Add a few splashes of water to prevent the spices from drying out or burning.
3. Pour in the vegetable broth or water, stirring with a spatula to scrape up any browned bits on the bottom of the pan. Add the thyme sprigs, sweet potatoes, peanut butter, white beans, and crushed tomatoes. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a rapid simmer for 20 to 25 minutes, or until the sweet potato is soft and tender, stirring occasionally.
5. Optional step: The stew should be quite thick by now, but if you want it to be even thicker and creamier, run an immersion blender through half of the stew (don’t blend it all - you want to retain some texture).
6. Add the chopped kale and simmer for 3-5 minutes, or until wilted. If desired, use a fork to smash the sweet potatoes to further thicken the stew.
7. Stir in the lemon juice and cilantro. Serve plain, or on top of rice.
Nutritional information
- Calories: 295
- Carbohydrates: 34.5g
- Dietary Fiber: 7.8g
- Protein: 10.3g
- Fat: 13.3g
- Saturated Fat: 1.9g
- Sodium: 139mg
- Potassium: 730mg
- Calcium: 164mg
- Phosphorus: 190mg
If you want to lower your potassium per serving substitute Creamy peanut butter with Tahani paste and substitute the canned potatoes with 2-canned beets
This content is provided for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.