African Nut Stew (Vegetarian)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 9
Ingredients
3 TBSP Soy Sauce1 Onion Sliced2 Cups yams (Diced in 1 in cubes)1 Carrot sliced1 red bell pepper diced4 Cups Vegetable stock1 15 oz can garbanzo beans (Chick Peas)1 15 oz can crushed tomatoes1/2 cup fresh cilantro chopped1/3 cup natural peanut butter2 Tsp curry powder
Serves 8 - 10
Heat 1/2 cup water and soy sauce in a large pot. Add onions and yams. Cook over high heat, stirring occasionally for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring ocassionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup of water, then add it to the soup along with the curry powder. Stir then cover and simmer 10 minutes.
This soup freezes well, Serve with cooked grains or whole grain toast and a green salad.
Number of Servings: 9
Recipe submitted by SparkPeople user CHOWNOW.
Heat 1/2 cup water and soy sauce in a large pot. Add onions and yams. Cook over high heat, stirring occasionally for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring ocassionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup of water, then add it to the soup along with the curry powder. Stir then cover and simmer 10 minutes.
This soup freezes well, Serve with cooked grains or whole grain toast and a green salad.
Number of Servings: 9
Recipe submitted by SparkPeople user CHOWNOW.
Nutritional Info Amount Per Serving
- Calories: 182.5
- Total Fat: 5.3 g
- Cholesterol: 0.0 mg
- Sodium: 582.6 mg
- Total Carbs: 29.3 g
- Dietary Fiber: 6.0 g
- Protein: 6.9 g
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