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Whole Grain · Whole Food · Big Flavors

African Sweet Potato And Peanut Stew

Ingredients:

1      Onion
4      Carrots
2      Tbs. Olive Oil

2      Green Peppers, large dice
1      Eggplant, medium dice
1      Can Crushed Tomatoes, 28 oz.
4      Cups Vegetable Stock

4     Sweet Potatoes or Yams or both
12   Cloves Garlic
1     Ounce Ginger
1     Serrano Pepper

1/2  Cup Peanut Butter, all natural
1     Cup Sweet Corn, frozen


Spice Blend Ingredients:

1/2   tsp. Cumin, ground
1/2   tsp. Coriander, ground
1/2   tsp. Yellow Mustard, ground
1/2   tsp. Thyme, dry leaf
1/2   tsp. Salt
1/4   tsp. Cinnamon, ground
1/4   tsp. Black Pepper, ground
1      tsp. Yellow Curry Powder



Wash, dry and cut carrot into round pieces.

Peel and small dice the onion.


Gather & measure all spice blend ingredients.


Cut green pepper into large pieces.

Cut eggplant into medium size pieces.

Gather canned tomatoes and vegetable stock.






Peel sweet potatoes and / or Yams.

Cut into a large chunky dice.
 
Place potatoes into a pan with cold water.

Bring water to a boil and cook for about 10-15 minutes, or until potatoes are tender but not falling apart.

Test for doneness by eating a small piece of potato.




When potatoes are cooked tender, remove from stove and strain.

Leave cooked potatoes to cool in the strainer until needed.



Peel and slice ginger.

Peel garlic.





Place ginger, garlic and serrano onto a cutting board.

Chop and mince ingredients together.

This will take a few minutes.





Gather and measure peanut butter and corn.


Directions:

Place onion, carrot and oil into a hot pan.

Cook and stir ingredients over medium-high heat for a couple of minutes.



Add chopped garlic, ginger and serrano.

Cook and stir for another couple of minutes.



Add tomatoes, stock, eggplant, green pepper and spice blend to the pot.

Bring everything to a boil.

Turn down heat and simmer for about 20 minutes, stirring from time to time.




When eggplant and peppers are cooked, add the peanut butter to the pan.

Use a small whisk to mix the peanut butter well into the stew.

Add the corn and bring stew to just a slight boil.

Add the sweet potatoes and let them warm in the stew for a minute or two.

Remove from heat and serve.



New Taste Thinking:

If you are only going to cook one dish this week I would highly recommend this one. The combinations of spices, textures and flavors make this one of my all time favorite dishes.

You can serve the African stew with any millet recipe, such as millet with garbanzo beans.

Serving Size 1 Cup
Servings Per Recipe 16
Calories 140
Calories from Fat 53
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 172mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 5g
Protein 5g

 
 
©2008-2016 David Schy. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.