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 diet 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. All the pieces on this stew is sweet for you. You recognize consuming veggies of various colours day by day offers you a wide range of vitamins, and you may indulge that want in addition to your tastebuds with this candy potato stew. Lentils add extra heft and scrumptious protein.
- Simple recipe. The stew is one-pot and many of the hands-on time is for prepping the veggies. For those who plan on making the stew on a weeknight, you may lower 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 would possibly benefit from the peanut butter within the stew. The recipe can also be gluten-free and you can also make it soy-free or nut-free. See extra directions within the part on particular diets under.
Components
- Greens: onions, tomatoes, candy potatoes (orange or purple), bell peppers (any coloration), carrots and scallions (elective, for garnish).
- Brown lentils. You can even use inexperienced lentils or chickpeas on this recipe.
- Herbs: Sage, marjoram and oregano.
- Seasonings: Pink pepper flakes, soy sauce, clean peanut butter and curry powder.
The way to make African Candy Potato Stew
Warmth oil in a Dutch oven or giant 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 cook dinner for a few minutes.
Add the bell peppers and carrots to the pot and blend properly. Let the veggies cook dinner, stirring sometimes, till the candy potatoes and carrots are virtually 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, purple 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 cook 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 elective scallions or cilantro. Serve sizzling.
Thanks a lot for sharing this positively superb recipe with us! I’ve simply made it, and truthfully, I believe I may have completed up the entire pot myself. My daughters and I completely beloved it, and this will likely be a weekly deal with for us any longer.
-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 recommendations
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 will 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 giant 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 cook dinner for a few minutes. Add the bell peppers and carrots to the pot and blend properly. Let the veggies cook dinner, stirring sometimes, till the candy potatoes and carrots are virtually 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, purple 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 cook 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 elective scallions or cilantro and serve sizzling.
Vitamin Info
African Candy Potato Stew
Quantity per Serving
% Day by day Worth*
* P.c Day by day Values are primarily based on a 2000 calorie weight loss plan.
