African Sweet Potato and Red Bean Stew Recipe

Looking for an easy African Sweet Potato and Red Bean Stew recipe? Learn how to make African Sweet Potato and Red Bean Stew using healthy ingredients.


Submitted by sk_becker

Makes 4 servings



African Sweet Potato and Red Bean Stew

Recipe Ingredients for African Sweet Potato and Red Bean Stew

1 1tsp Olive Oil
1 medium (2-1/2" dia) Onions
2 clove Garlic
1 tsp Ginger, Ground
0.5 tsp Cumin
0.5 tsp Cinnamon, Ground
2 medium (2" dia, 5" long, raw) Sweetpotato
14 oz Tomatoes Crushed In Puree
1 cup Vegetable Stock
19 oz Beans Kidney Dark Red
0.25 cup Peanut Butter, Smooth Style

Recipe Directions for African Sweet Potato and Red Bean Stew

  1. Heat olive oil in a large saucepan over medium heat. Add onion (and pepper if using) and sauté until softened, about 5 minutes.

  2. Add the garlic, ginger, and spices and briefly sauté until fragrant, about 30 seconds to one minute.

  3. Add the crushed tomatoes and vegetable stock, followed by the sweet potatoes. Cover and let simmer gently on medium-low for 30 minutes, until sweet potatoes are soft.

  4. Add kidney beans, stir and heat through. Add the peanut butter and stir until completely incorporated into the sauce. Serve warm.

Categories

Main Dish

Nutrition Facts
Serving Size 397.4g
Amount Per Serving
Calories
333
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
2.5g
13%
Trans Fat
0.0g
Sodium
784mg
33%
Potassium
429mg
12%
Total Carbohydrates
48.7g
16%
Dietary Fiber
11.1g
44%
Sugars
13.4g
Protein
14.8g
Vitamin A 236% Vitamin C 31%
Calcium 9% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
B+
  Good points
  • High in dietary fiber
  • Very high in vitamin A
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