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 alexetc

Makes 6 servings



African Sweet Potato Stew with mushrooms, green beans, red pepper, spinach and sweetened with peanut butter.

Recipe Ingredients for African Sweet-Potato Stew

1 medium Onions
2 clove Garlic
3 tsp Ginger Root
1 serving Cayenne Pepper
1 tbsp Olive Oil
500 grams Sweetpotato
150 grams Carrots
2 tbsp Curry Paste
30 grams Tomato Puree
4 serving Tomatoes, Crushed, Canned
1 Cube Vegetable Stock Cubes
400 grams Water
1 Can Chick Peas
200 grams Mushrooms
200 grams Beans, Snap, Green
135 grams Peppers, Sweet, Red
200 grams Spinach
4 tbsp Peanut Butter, Smooth Style
28 grams Coriander
3 dash Salt, Table
3 dash Pepper, Black

Recipe Directions for African Sweet-Potato Stew

  1. Add olive oil to a large casserole dish and sweat onions for 5mins.

  2. Add garlic, ginger and cayenne pepper and sweat for another 2mins.

  3. Peel sweet potatoes and chop into 3cm sq chunks. Chop carrots into 1cm slices. Add to pan and fry for 3-4mins.

  4. Add curry paste, stir to coat mixture and fry for 2mins.

  5. Add tomato puree, chopped tomatoes and stock. Stir and bring to the boil, then cover and simmer on a medium heat for 15mins.

  6. Fry mushrooms in a pan for 4-5mins until they take on some colour, and add to the stew with sliced red pepper, green beans and shredded spinach for 5mins.

  7. Mix a few spoonfuls of the stew liquid with peanut butter and stir in.

  8. The stew can be thickened at this stage with 1tsp of cornflour mixed wih a little of the stew liquid.

  9. Add the prunes for the last 2mins.

  10. Chop coriander and add to the stew, keeping aside a few sprigs for garnish.

  11. Season stew to taste and serve with cous cous.

Categories

Potatoes, Main Dish, African, Vegetarian

Nutrition Facts
Serving Size 453.2g
Amount Per Serving
Calories
306
Calories from Fat
108
% Daily Value*
Total Fat
12.0g
18%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Sodium
385mg
16%
Potassium
911mg
26%
Total Carbohydrates
41.9g
14%
Dietary Fiber
10.5g
42%
Sugars
10.1g
Protein
11.3g
Vitamin A 446% Vitamin C 110%
Calcium 13% Iron 22%
* 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
A
  Good points
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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