Powerhouse African Yam Stew Food

POWERHOUSE AFRICAN YAM STEW

Powerhouse African Yam Stew image

Protein from split peas, chickpeas, peanut butter, and red lentils. Low-carb from yams. Sooo yummy, nutritious, and cheap. This makes a large batch, but just try to have some left for the freezer. A winner!

Provided by The Fugacious Dowager

Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas Lentil Soup Recipes

Time 3h8m

Yield 8

Number Of Ingredients 13

Ingredients

2 cups yellow split peas
5 yams, peeled and diced
3 sweet onion (such as Vidalia®), chopped
1 cup red lentils
water to cover
3 cloves garlic, minced
1 tablespoon minced ginger
½ cup peanut butter
½ cup lemon juice
2 tablespoons soy sauce
1 (19 ounce) can chickpeas, drained
2 cups frozen spinach
salt to taste

Steps:

Place split peas in a large container and cover with several inches of cool water; let soak for 1 hour.
Combine drained split peas, yams, onions, and red lentils in a large pot. Pour in enough water to cover by 1 inch. Stir in garlic and ginger. Bring to a boil; skim foam off the top with a slotted spoon. Simmer until yams are very tender, about 1 hour 30 minutes.
Mash split peas, yams, and lentils with a potato masher. Stir peanut butter, lemon juice, and soy sauce into the soup. Add chickpeas and frozen spinach; cook until warmed through, 8 to 10 minutes. Season with salt.

Nutrition Facts : Calories 776.3 calories, Carbohydrate 144 g, Fat 10.5 g, Fiber 36.8 g, Protein 32.2 g, SaturatedFat 2 g, Sodium 587.2 mg, Sugar 11.5 g

AFRICAN YAM STEW

African Yam Stew image

I made this last night and it was great! Very simple and very good for you. I tasted it before adding the lemon juice and I think that I liked it better without, but the recipe (from a nutrition book - Becoming Vegetarian) called for it, so I've included it below. I added some cooked tomatoes at the same time as the yams. I used 2 very rounded teaspoons of some Chinese Chili Garlic sauce I had in the fridge. I ate it with a dolop of yogurt. Nothing else needed, it's a complete meal. My boyfriend ate it with Pita though. I can't wait for the leftovers tonight :-)

Provided by Sandy in California

Categories Stew

Time 55m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

4 cups vegetable broth
1 chopped onion
2 cups peeled and diced yams
1 cup canned chick-peas
1 cup uncooked brown rice
1/4 teaspoon salt
1/4 cup peanut butter
2 cups chopped collard greens or 2 cups kale
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1 tablespoon Braggs liquid aminos or 1 tablespoon tamari
chili sauce

Steps:

Heat 2 Tblsp of stock in a large pot. Add the onion and saute over medium heat for 5 minutes, adding more stock if necessary.
Add the remaining stock, yams, chickpeas, rice and salt; simmer for 45 minutes.
In small bowl, blend the peanut butter with 1/2 cpu of liquid from the stew to make a smooth paste. Stir into the stew along with the greens and cook for 5 minutes.
Stir in the lemon juice, pepper and tamari or Braggs; add chili sauce to taste.
Adjust seasonings and serve.

SPICY AFRICAN YAM STEW

Spicy African Yam Stew image

This is just like Ground Nut Stew, only without the chicken!! Makes a great Vegetarian Soup! You could switch out Vegetable broth for Chicken if you prefer.

Provided by katie in the UP

Categories Stew

Time 45m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

1 teaspoon vegetable oil
1 medium onion, chopped
1 large sweet potato, peeled and diced
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon dried thyme
1/2 teaspoon ground cumin
1 cup chopped tomato
1 -2 chopped jalapeno
1 (15 1/2 ounce) can garbanzo beans, drained
1 cup diced zucchini
1/2 cup cooked rice
2 tablespoons creamy peanut butter

Steps:

Heat the oil in a stockpot over medium heat. Saute onion, sweet potato, and garlic until onion is soft. Turn down heat if necessary to prevent burning.
Stir in the broth, thyme and cumin. Bring to a boil, cover and simmer for about 15 minutes. Stir in tomatoes, garbanzo beans, jalapenos and zucchini. Simmer until tender, about 15 minutes.
Stir in the cooked rice and peanut butter until the peanut butter has dissolved.

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