This is an awesome, fast vegetarian meal, chock full of beta carotene and lycopene. As a bonus, it also tastes very good and blends up beautifully for the smallest member at the dinner table. The original recipe was given to me by a girl in my Moms' group back in Edmonton. I made it for the first time in a long time this week and I totally forgot how awesome it is. Even Silas - who's not a huge fan of sweet potato - gobbled up a huge bowl of it with yogurt dolloped on top. It freezes pretty well too. I sometimes throw in a bit of brown rice or some dried lentils at the start of the cooking time.
African Stew
- 1 teaspoon canola oil
- 1 onion, diced
- 1 large yam or sweet potato, cubed
- 1 large waxy potato, cubed
- 4 celery stalks, diced
- ½ green, red or yellow pepper, chopped
- 1 medium zucchini, cut in quarters lengthwise and then sliced in fat chunks
- 2 cloves garlic, minced
- 1½ cups strong chicken broth (if I'm using regular broth, I just simmer it for a bit to concentrate it a bit)
- 1 980 ml can diced tomatoes in juice, or crushed tomatoes
- 1 540 ml (19 oz) can chickpeas, drained (optional - I don't add it as I really don't care for chickpeas)
- 2 teaspoons ground cumin
- 2 teaspoons curry powder
- 1 teaspoon ground coriander
- 2 teaspoons chilli powder
- 2 teaspoons ginger, minced (or 1 teaspoon dried ground ginger)
- ¼ teaspoons black pepper
- 1 tablespoon lime juice
- 1/3 cup raisins
- 2 tablespoons tomato paste
- 4 tablespoons peanut butter
Heat olive oil in a large pot and add onion, potato, sweet potato, celery, pepper and garlic. Cook & stir for a few minutes.
Add broth, tomatoes, zucchini, chickpeas (if using) and spices. Let simmer for 25 minutes. Add raisins, peanut butter and tomato paste. Cook for 5 minutes more. Stir through lime juice. Serve.
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