African Sweet Potato Stew with Red Beans and Rustic Cornbread

I know what you’re thinking: “Clare, really? Another weird, mushy vegetarian bean recipe?  And sweet potatoes…again?!” Yes, yes and oh, most definitely, yes. Guys, I admit it, I love me some legumes. As part-time vegetarian (or flexitarian, although that term denotes some crazed body-builder diet) beans are a staple. They’re like the MVP of foods – filling, inexpensive, versatile, and most of all, delicious.

Okay okay enough about legumes. Let’s talk stew. This dish is an interpretation of a traditional West African ‘groundnut’ soup. A base of sweet potato, tomato and red bell and green chili peppers is accented with the richness of peanuts  for an unexpected and decidedly savory finish. Even my meat-eating friends loved this!

As an added bonus, this dish is easy on the wallet and clocks in at around 300 calories per serving. You can make this on the stove top in about 45 minutes or stew all day in the slow cooker. Serve with simple cornbread or couscous.

African Sweet Potato Stew with Red Beans

Ingredients

Makes 6 servings

  • 2  tsp.  olive oil
  • 1 large onion, chopped
  • 1  garlic clove, minced
  • 2 sweet potatoes, peeled and chopped into medium dice
  • 1 15-oz. can red beans, drained and rinsed
  • 1 1/2  cups low-sodium  vegetable broth
  • 1  cup  chopped red bell pepper
  • 1/2  cup  water
  • 1  tsp. grated peeled fresh ginger
  • 1/2  tsp. kosher  salt
  • 1/2  tsp. ground cumin
  • 1/4  tsp. black pepper
  • 1  (14.5-ounce) can diced tomatoes, drained
  • 1  (4.5-ounce) can chopped green chiles, drained
  • 3  T. creamy peanut butter
  • 3  T. chopped dry-roasted peanuts
  • 6  lime wedges

Directions

Stove top:

1. In a large pot, heat oil over medium heat. Add onion and garlic, saute 5 minutes or until translucent.
2. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on medium until sweet potatoes are tender, about 30 mins.
3. Turn off heat and using a potato masher, mash stew until thick and chunky.
4. Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew.
5. Stir in chopped peanuts; serve with lime wedges.

Slow cooker:

  1. Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender.
  2. Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender.
  3. Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedge

Source: Cooking Light via Jen Loves Kev

Rustic Cornbread

Ingredients

  • 3 T. canola oil
  • 2 cups yellow or white cornmeal
  • 1 tsp. baking powder OR 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 large egg, beaten
  • 1 1/2 cups milk or  buttermilk*
  • 1 T. honey

Directions

  1. Preheat oven to 450°F. Place oil in a 9-inch cast-iron skillet or similar-size glass baking dish and transfer to the preheating oven.
  2. Mix cornmeal, baking powder and salt in a medium bowl. Add egg and milk (or buttermilk); stir until just combined. Remove the pan from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan.
  3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes then drizzle with honey.  Serve warm.

*Tip: In a pinch, make buttermilk  by adding 1 tsp. white vinegar to 1 1/2 cups milk

Source: EatingWell

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One thought on “African Sweet Potato Stew with Red Beans and Rustic Cornbread

  1. Pingback: What’s In Season Now? | A Girl's Gotta Eat

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