Posted on July 11, 2012

African Yam Stew

  • Serves: 6-8
  • Preparation Time: 20 minutes
  • Cook Time: 35-45 minutes

INGREDIENTS:

  • ½ cup water
  • 1 onion, chopped
  • 1-2 tablespoon(s) Anaheim or jalapeno pepper, minced
  • 1 tablespoon ginger, ground
  • 1 tablespoon garlic granules
  • 2 teaspoons cumin, ground
  • 2 teaspoons coriander, ground
  • 1/4 teaspoon crushed red pepper
  • 6 yams, peeled and chopped
  • 2 cups vegetable broth
  • 24 ounces tomatoes, chopped
  • 14 ounces garbanzo beans, drained and rinsed
  • 14 ounces black eyed peas, drained and rinsed
  • 1/2 cup almond or peanut butter, unsweetened
  • 1½ cup corn
  • 6 cups collards, chopped

Two popular vegetarian soups of Central Africa were the inspiration for this stew. In this region, sweet potatoes, beans, chili peppers, onions, ginger, garlic and peanuts are common ingredients. The peanut butter makes this a creamy stew, but there is only a small amount per serving. To decrease the richness serve over a whole grain or use only ¼ cup of peanut butter. Feel free to kick up the heat by using jalapeno pepper or more red pepper flakes.

Instructions:

In a large pot, sauté onion and pepper with water for 5 minutes or until onions are translucent, stirring occasionally

Add ginger, garlic, cumin, coriander and red pepper.

Cook and stir for 1 minute.

Mix in yams, vegetable broth, tomatoes, beans and nut butter.

Bring to a boil, reduce heat and simmer for 20 minutes.

Stir in corn and collards and cook for about 10 more minutes, until yams and greens are tender.

Serve over brown rice or other whole grain.

Katie Mae

Katie Mae is a plant-based nutritionist and culinary instructor. Her passion is supporting people to nourish and revitalize their bodies, minds, and spirits via a plant-based diet. Katie works at TrueNorth Health Center and Dr. McDougall’s Health and Medical Center, and she is the nutrition educator at Sonoma State University. She holds a master’s degree in nutrition from Bastyr University. Visit PlantBasedKatie.com to see more of her recipes.

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