West African Vegetable Stew Food

WEST AFRICAN GOAT MEAT STEW

Steps:

• Combine the goat meat with 1/2 cup of the onions and 1 teaspoon salt in a medium pot. Add enough water to cover the meat. Cover with the lid and cook over medium heat, until tender, 45 to 50 minutes. Using a slotted spoon, transfer the goat meat to a medium bowl. Reserve the broth.
• Meanwhile, combine the tomatoes, garlic, bell pepper, habanero, if using, and 1 cup of the remaining onions in a blender or food processor; blend until smooth and set aside.
• Heat 1 tablespoon of the oil in a large high-sided skillet over medium-high heat. Using the slotted spoon, transfer the goat meat to the skillet and cook until browned all over, about 3 minutes per side. Remove the goat meat to the same bowl.
• Add the remaining 4 tablespoons oil to the same skillet and heat over medium heat. Add the remaining 1/2 cup onions and cook, stirring occasionally, until softened, about 1 minute. Add the tomato paste and stir until grainy in appearance in the oil, about 5 minutes. Add the tomato-pepper puree and stir to combine. Cover and simmer for 5 minutes. Add the bouillon powder, curry powder, thyme, bay leaves and 1/2 teaspoon salt; stir to combine and cook for 3 minutes. Add the goat meat and 2 tablespoons of the reserved broth (save the rest for another use); stir to combine. Cover and simmer over low heat until a layer of oil appears on the surface and the stew is thickened and bright reddish in color, about 10 minutes. Taste and add more salt, if needed. Serve with rice and/or sweet plantains.

AFRICAN VEGETABLE STEW

Steps:

• Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
• Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
• Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
• Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
• If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

WEST AFRICAN GROUNDNUT STEW (MOOSEWOOD)

Steps:

• Sauté the onions in the oil for about 10 minutes. Stir in the cayenne and garlic and sauté for a couple more minutes. Add the cabbage and sweet potatoes and sauté, covered for a few minutes. Mix in the juices, salt, ginger, cilantro, and tomatoes. Cover and simmer for about 15 minutes, until the sweet potatoes are tender. Add the okra and simmer for 5 minutes more. Stir in the peanut butter, place the pan on a heat diffuser, and simmer gently until ready to serve. Add more juice or water if the stew is too thick.

WEST AFRICAN PEANUT STEW

Steps:

• Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Add the chicken; cook and stir until completely browned. Season with the crushed red pepper, salt, and black pepper. Pour the chicken stock over the mixture. Stir the sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
• Stir the tomatoes, collard greens, and peanut butter into the soup. Partially cover the pot again and continue cooking, stirring occasionally, another 20 minutes.