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A hearty African Candy Potato Stew with candy potatoes, carrots, bell peppers, lentils and peanut butter!
Peanut butter is a terrific addition to hearty stews. It bumps up the protein and makes all the things a lot extra scrumptious. Like this yummy African Peanut Stew and this African candy potato stew.
This candy potato stew is loaded with greens. There are onions, candy potatoes, carrots, tomatoes and bell peppers right here, and every veggie provides extra taste and vitamin to the pot. Lentils, so scrumptious in an Ethiopian lentil stew, add extra heft and wholesome protein.
A mixture of savory herbs — marjoram, oregano and sage — makes the stew heartier and headier.
That is an extremely wholesome recipe. Every serving of the candy potato stew has 20 grams of fiber and 18 grams of protein for simply 317 energy, in addition to hefty doses of nutritional vitamins A and C and iron.
Desk of Contents
Why you’ll love this recipe
- Nourishing, with a rainbow of veggies. Every little thing on this stew is sweet for you. You recognize consuming veggies of various colours day-after-day offers you quite a lot of vitamins, and you’ll indulge that want in addition to your tastebuds with this candy potato stew. Lentils add extra heft and scrumptious protein.
- Straightforward recipe. The stew is one-pot and many of the hands-on time is for prepping the veggies. Should you plan on making the stew on a weeknight, you possibly can minimize the veggies a few days forward and retailer them within the fridge till prepared to make use of. You may even use pre-cut veggies or frozen veggies.
- Household pleasant. This stew is hearty sufficient to fulfill an omnivore and I daresay a child may benefit from the peanut butter within the stew. The recipe can be gluten-free and you can also make it soy-free or nut-free. See extra directions within the part on particular diets beneath.
Components
- Greens: onions, tomatoes, candy potatoes (orange or purple), bell peppers (any colour), carrots and scallions (optionally available, for garnish).
- Brown lentils. It’s also possible to use inexperienced lentils or chickpeas on this recipe.
- Herbs: Sage, marjoram and oregano.
- Seasonings: Crimson pepper flakes, soy sauce, easy peanut butter and curry powder.
How one can make African Candy Potato Stew
Warmth oil in a Dutch oven or massive pot over medium warmth. Add the onions and season with salt and floor black pepper. Sauté for a few minutes till the onions are translucent.
Stir within the candy potatoes and blend. Cowl the pot and let the candy potatoes prepare dinner for a few minutes.
Add the bell peppers and carrots to the pot and blend properly. Let the veggies prepare dinner, stirring sometimes, till the candy potatoes and carrots are nearly tender.
Add the tomato puree to the pot and blend properly.
Stir within the lentils and add two cups vegetable inventory or water.
Stir within the spices and herbs: sage, oregano, marjoram, pink pepper flakes and curry powder. Combine properly and convey to a boil.
Add the peanut butter to the pot and blend it in till it has dissolved into the stew. Convey the stew again to a boil, flip warmth to simmer, cowl the pot and prepare dinner till all of the greens are tender, about 10 minutes.
Stir within the soy sauce and blend properly. Add salt as wanted. Garnish with the optionally available scallions or cilantro. Serve sizzling.
Thanks a lot for sharing this totally wonderful recipe with us! I’ve simply made it, and truthfully, I believe I might have completed up the entire pot myself. My daughters and I completely beloved it, and this might be a weekly deal with for us any more.
-Kersti
Variations
- Add ½ cup of peanuts together with the veggies for extra texture within the stew.
- Swap up the veggies. Potatoes, butternut squash, zucchini, inexperienced beans, cauliflower, broccoli, eggplant would all work.
Tweaks for particular diets
- Oil-free. Saute the onions in ¼ cup water or vegetable inventory.
- Nut-free. Use a seed butter, like pumpkin seed butter or sunflower seed butter.
- Low-carb. Use edamame within the recipe as an alternative of lentils. Swap to veggies with fewer carbs, like zucchini, inexperienced beans and kale.
Serving options
The stew is scrumptious by itself, however if you wish to amp it up, serve with a number of of the next:
Storage directions
- Refrigerate: Retailer the stew within the fridge in an hermetic container for as much as 5 days.
- Freeze: The candy potato stew could be frozen in a freezer-safe container for as much as 4 months.
- Reheat: Thaw and reheat on the stovetop or within the microwave earlier than serving.
Extra hearty vegan stew recipes
African Candy Potato Stew
A tasty and tremendous wholesome African Candy Potato Stew. Serve with brown rice or bread.
Servings: 8
Energy: 317kcal
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Directions
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Warmth oil in Dutch oven or massive pot over medium warmth. Add the onions and season with salt and floor black pepper. Saute for a few minutes till the onions are translucent.
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Stir within the candy potatoes and blend. Cowl the pot and let the candy potatoes prepare dinner for a few minutes. Add the bell peppers and carrots to the pot and blend properly. Let the veggies prepare dinner, stirring sometimes, till the candy potatoes and carrots are nearly tender.
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Add the tomato puree to the pot and blend properly. Stir within the lentils and add two cups vegetable inventory or water.
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Stir within the spices and herbs: sage, oregano, marjoram, pink pepper flakes and curry powder. Combine properly and convey to a boil.
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Add the peanut butter to the pot and blend it in till it has dissolved into the stew. Convey the stew again to a boil, flip warmth to simmer, cowl the pot and prepare dinner till all of the greens are tender, about 10 minutes.
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Stir within the soy sauce and blend properly. Add salt if wanted. Garnish with the optionally available scallions or cilantro and serve sizzling.
Vitamin Info
African Candy Potato Stew
Quantity per Serving
% Every day Worth*
* P.c Every day Values are primarily based on a 2000 calorie weight loss plan.
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