African Stew

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 207.9
  • Total Fat: 10.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 649.4 mg
  • Total Carbs: 23.8 g
  • Dietary Fiber: 4.1 g
  • Protein: 6.1 g

View full nutritional breakdown of African Stew calories by ingredient



Number of Servings: 10

Ingredients

    Ingredients:

    Sweet potato, 2 cup, cubes
    Onions, raw, 1 cup, chopped
    Carrots, raw, 1 cup, chopped
    Celery, raw, 1 cup, diced
    *Tomatoes, red, ripe, raw, year round average, 2 plum tomato
    *zuchini, 1 serving
    *Chick Peas, 1 cup
    Peanut Butter, smooth style, with salt, .5 cup
    Olive Oil, 2 tbsp
    Garlic, 2 clove
    *Cumin seed, 1 tsp
    Vegetable broth, 4-6 cups
    Brown rice, 1 cup cooked

Directions

Put olive oil in large pot on medium heat. Saute onions, carrots, and celery until soft. Dice zucchini and tomatoes and add to pot. Dice sweet potato into 1" pieces and mince garlic. Add both to pot. Cook for 2-3 minutes. Add veggie broth. Add brown rice, chick peas, cumin, and salt and pepper. Bring to boil and simmer for 30 minutes until all veggies are soft. Use emulsion blender to create smooth texture. Add peanut butter and stir.

Serving Size: 10-12 bowls