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African Sweet Potato Stew Recipe

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


Submitted by narfblast

Makes 6 servings



Hearty stew, good w/couscous or wild rice, or some rye bread :)

Recipe Ingredients for African Sweet Potato Stew

1 tablespoon olive oil
1 large onion, chopped (about 2 cups)
2 cups cabbage, chopped (to save time, use packaged slaw mix)
3 cloves garlic, minced
1 sweet potato, peeled and boiled till tender
14 1/2 ounce diced tomatoes, undrained
1 1/2 cups tomato juice
3/4 cup apple juice
1 teaspoons grated fresh ginger root
1/4 teaspoon red pepper flakes
2 cups frozen cut green beans
1/3 cup natural peanut butter

Recipe Directions for African Sweet Potato Stew

  1. Heat oil in a large skillet over medium-high heat.

  2. Add onion; Cook, stirring, until tender, about 5 minutes.

  3. Mix in cabbage and garlic; Cook, stirring, until cabbage is tender-crisp, about 5 minutes.

  4. Stir in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes.

  5. Reduce heat to medium-low; Cover. Simmer until hot and bubbling, about 6 minutes.

  6. Stir in green beans and simmer, uncovered, for 5 minutes.

  7. Stir in peanut butter until well blended and hot, about 1 minute.

  8. Serve stew with crusty bread and a salad, or spoon it over rice or mashed potatoes.

Categories

Main Dish

Nutrition Facts
Serving Size 291.0g
Amount Per Serving
Calories
194
Calories from Fat
87
% Daily Value*
Total Fat
9.7g
15%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
183mg
8%
Potassium
585mg
17%
Total Carbohydrates
22.6g
8%
Dietary Fiber
5.0g
20%
Sugars
11.8g
Protein
7.2g
Vitamin A 96% Vitamin C 82%
Calcium 6% Iron 8%
* 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
96% confidence
B+
  Good points
  • No cholesterol
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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