SparkPeople Advertisers Keep the Site Free

1 of 5 (1)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 266.8
  • Total Fat: 14.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 389.9 mg
  • Total Carbs: 28.0 g
  • Dietary Fiber: 5.7 g
  • Protein: 9.0 g

View full nutritional breakdown of Afro Carribean Stew calories by ingredient
Report Inappropriate Recipe

Afro Carribean Stew

Submitted by: JVANAM

Introduction

With the colder weather coming on Stew's are THE BEST WAY to warm the body and sole.

This recipe is not orginal. While working on a video traveloge a native lady, working as our production assistant, served up this stew to the crew. It burned coming in and it burned going out.

I've tempered the heat while keeping the taste and texture.
With the colder weather coming on Stew's are THE BEST WAY to warm the body and sole.

This recipe is not orginal. While working on a video traveloge a native lady, working as our production assistant, served up this stew to the crew. It burned coming in and it burned going out.

I've tempered the heat while keeping the taste and texture.

Number of Servings: 8

Ingredients

    4 garnet yams, cut in to 1/2 in. chunks
    1 (3/4 cup) container sundried tomato pesto
    1 28.2 oz. can whole tomatoes
    1 cup green beans (fresh or frozen), 1 in. cut
    3/4 cup organic peanut butter
    4 organic carrots, 1/2 in. cut
    1/2 t. cayenne
    1/2 t. black pepper
    1 t. powdered ginger
    1 t. salt

Directions

1( Steam yams and carrots with 1/2 cup water.

2) After 10 minutes or so add ginger, salt, pepper, and green beans.

3) When veggies are tender add canned tomatoes and pesto.

4) Cook for 15 minutes, then add 1/2 cup of water and peanut butter, stirring until dissolved.

5) Cook for 20 minutes.

++++++++++++SLO-COOKER ALTURNATIVE++++++++++
The above calls for fresh veggies. The Slo-Cookre version calls for canned veg, drained and rinces (to lower salt content). You use the same volume of vegetables as the fresh recipe.

1) Open can. Drain can. Rinse vegetables. Dump in Slo-Cooker with non-veg ingredients.

2) Cook on high for 4 - 6 hours, or until the stew starts to bubble. You can reduce the heat at that time to keep warm till the herd arrives.

This version also keeps in the fridge for up to 2 weeks (the freezer for up to 6 - 8 weeks) and as it rest the flavors intensify.

Number of Servings: 8

Recipe submitted by SparkPeople user JVANAM.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe