African Yam Stew

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  • Serves 6-8

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.

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
  • ¼ 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
  • ½ cup almond or peanut butter, unsweetened
  • 1½ cup corn
  • 6 cups collards, chopped

Instructions

  1. In a large pot, sauté onion and pepper with water for 5 minutes or until onions are translucent, stirring occasionally
  2. Add ginger, garlic, cumin, coriander and red pepper.
  3. Cook and stir for 1 minute.
  4. Mix in yams, vegetable broth, tomatoes, beans and nut butter.
  5. Bring to a boil, reduce heat and simmer for 20 minutes.
  6. Stir in corn and collards and cook for about 10 more minutes, until yams and greens are tender.
  7. Serve over brown rice or other whole grain.

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about the author

Katie Mae

Katie Mae is a Culinary Coach, Nutritionist, and the Founder of Plantz St. Culinary Gym. With hands-on classes, online programs, and fabulous recipes, she helps make the plant-based diet convenient and extra flavorful. Since 2011, Mae’s been teaching weekly at TrueNorth Health Center, and working with Dr. McDougall’s Health & Medical Center. Mae holds a Master of Science in Nutrition from Bastyr University and has completed the Rouxbe Plant-based Culinary Certification. You can find her recipes and courses at PlantzSt.com.

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