Vegan African Stew

Vegan African Stew

by Esther Delgado 2 years ago
4.9 (9)
1 hour
378.7 kcal
46.8 g carbs
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Description

Hearty vegetarian (and vegan) stew. Serve over brown rice or couscous.

Ingredients
  • 2 tablespoons olive oil
  • 3 cups chopped yams
  • 2 large onions, chopped
  • 2 cups chopped cabbage
  • 2 tomatoes, chopped
  • 6 tablespoons flaked coconut
  • 3 cloves garlic, minced
  • 3 cups tomato juice
  • 1 cup apple juice
  • 1 teaspoon ground ginger
  • ¼ teaspoon cayenne pepper
  • 1 pinch salt
  • 1 large green bell pepper, chopped
  • ½ cup peanut butter
Directions
  1. 1. Heat olive oil in a Dutch oven over medium-high heat. Cook and stir yams, onions, cabbage, tomatoes, coconut, and garlic in the hot oil until the vegetables are slightly browned, 7 to 10 minutes.
  2. 2. Pour tomato juice and apple juice into the Dutch oven; season with ginger, cayenne pepper, and salt. Reduce heat to medium-low and cook at a simmer for 1 hour.
  3. 3. Stir bell pepper and peanut butter into the mixture. Cook, stirring regularly, until the peanut butter is melted completely into the soup, about 30 minutes more.
Nutrition Facts
serving: 6 servings
calories: 378.7 kcal
carbohydrates: 46.8 g
protein: 9.6 g
saturated fat: 6.4 g
sodium: 446.8 mg
fiber: 8.6 g
sugar: 16.7 g