African Yam Stew

Two popular vegetarian soups of Central Africa were the inspiration for this stew. In this region, sweet potatoes, beans, chili peppers, onions, ginger, garlic and peanuts common ingredients. The peanut butter makes this a creamy stew, but there is only a small amount per serving. To decrease the richness serve over a whole grain or use less nut butter. Feel free to kick up the heat by using jalapeno pepper or more red pepper flakes. 

Servings: 6-8

Ingredients:

½ c water

1 onion, chopped

1-2 T anaheim or jalapeno pepper, minced

1 T ginger, ground
1 T garlic granules

2 tsp cumin, ground

2 tsp coriander, ground

1/4 tsp crushed red pepper

6 yams, peeled and chopped
2 c vegetable broth

24 oz tomatoes, chopped

14 oz garbanzo beans, drained and rinsed

14 oz black eyed peas, drained and rinsed

1/2 c almond or peanut butter, unsweetened

1½ c corn
6 c collards, chopped

In a large pot, sauté onion and pepper with water for minutes, stirring occasionally. Add ginger, garlic, cumin, coriander and red pepper. Cook and stir for 1 minute. Mix in yams, vegetable broth, tomatoes, beans and nut butter. Bring to a boil, reduce heat and simmer for 20 minutes. Stir in corn and collards and cook for about 10 more minutes, until yams and greens are tender. Serve over brown rice or other whole grain.

NUTRITION FACTS

Serving:  606 g
Calories			499
Total Fat			8 g
Saturated Fat			1 g
Trans Fat			0 g
Cholesterol			0 mg
Sodium			326 mg
Total Carb			97 g
Fiber			17 g
Sugar			10 g
Protein			13 g
Vitamin A		1119 IU
Vitamin C		64 mg
Calcium		194 mg
Folate		211 ug
Iron		5 mg
Zinc		2 mg