I made this African Sweet Potato Stew for dinner last night because I was craving something easy, nutritious and exotic.
The stew makes a complete meal, with some brown rice. And it is, honestly, to die for. Creamy, spicy and sweet all at once, it is chock-full with the goodness of chickpeas and all sorts of brilliant-red veggies. I tweaked the original a bit by adding a melange of mint, sage and marjoram instead of the coriander, and by skipping the celery. I also added less water for a heftier stew– just two cups instead of the four in the original recipe. Next time I might also try adding some whole peanuts to the stew– along with the onions and sweet potatoes– for more great texture.
A delectable and super healthy African Sweet Potato and Peanut Stew. Serve with brown rice or bread.
- 1/2 cup water
- 3 tbsp low-salt soy sauce
- 1 onion , thinly sliced
- 2 small sweet potatoes , peeled and finely diced
- 1 red bell pepper , diced
- 2 small carrots , thinly sliced
- 2 cups canned crushed tomatoes
- 2 cups water
- 1 cup dried garbanzo beans or chickpeas , soaked overnight and cooked until tender. Alternatively use 1 can of chickpeas
- 4 tbsp chopped fresh herbs. I used mint , sage and marjoram, but you can go with cilantro or even basil would be great.
- 3 tbsp peanut butter
- 2 tsp curry powder (I used some Rajma masala I had on hand, but any curry powder would do for this)
- Heat the soy sauce and water in a large saucepan.
- Add the onions and sweet potatoes, mix well, and cook for about 5 minutes or until the onions are softened.
- Add the carrots and bell pepper and cook another three to five minutes.
- Add the tomatoes, water, beans with any liquid, herbs, peanut butter and curry powder.
- Stir to mix, bring it to a boil, then cover and simmer over low heat for another 10 minutes or until the vegetables are fork-tender.
- Sprinkle more fresh herbs on top, and serve hot over brown rice.