African Stew Recipe
Course: SoupDifficulty: Easy6
servings13
minutes40
minutes368
kcalAside from spices and vegetables, this African vegetarian stew contains: Potatoes – white and sweet – and garbanzo beans which are quite nutritious.
Garbanzo Beans:
also called chickpea, Indian pea, ceci bean and Bengal gram, are a legume which is high in protein and has been cultivated in the Middle East for centuries. One cup of garbanzo beans contains 15 grams of protein.
White Potatoes:
One large potato does contain 64 grams of carbs but it also contains 6 grams of fiber. Moreover, it has no fat and contains 6 grams of protein.
Sweet Potatoes:
Sweet potatoes are full of nutrition. As a matter of fact, you may be interested to find out that according to Center for Science in the Public Interest – CSPI – sweet potatoes ranked number one in nutrition of all vegetables.
One medium potato contains 2 grams of protein, almost 4 grams of fiber, 31 grams of net carbs and a slew of vitamins and minerals.
After making this recipe for African stew, consider coming back and leaving a review.
Ingredients
2 tablespoons oil – olive or peanut
1 cup red onions – diced
3 celery stalks – chopped
3 large garlic cloves – finely chopped.
1 large white potato – peeled and cubed
3 medium-large sweet potatoes – peeled and cubed
Salt and pepper to taste
1 can garbanzo beans – 420 g (15 oz) – drained and rinsed
1/2 cup tomato sauce
2 tablespoons flour
1/2 teaspoon harissa – or red chili peppers
1/4 cup of chopped peanuts – again I use the chopper.
3 1/2 cups chicken broth
Directions
- In a large saucepan – or Dutch oven – saute the onions in the oil. When it is starting to lightly brown, add the celery and the garlic and cook a few minutes longer.
- Add the potatoes, the beans and 3 cups of the broth and bring to a boil.
- Reduce the heat and simmer – covered – gently until the potatoes are tender.
- Add the tomato sauce and the spices. Salt and pepper to taste.
- Mix the remaining 1/2 cup of broth with the flour and pour into the stew.
- Simmer uncovered until the stew thickens. Remember to stir to prevent sticking.
- Serve warm with the peanuts sprinkled on top.
