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I stumbled upon this West African gem while exploring vibrant flavors from around the globe. Bursting with sweet potatoes, carrots, and a creamy peanut butter base, this stew packs a punch of warmth and comfort. Rich spices like cumin and turmeric transport your taste buds to distant lands. Perfect for chilly evenings or when craving something hearty yet exotic. Trust me, once you've tried this vegetable stew, ordinary meals will pale in comparison. Let's dive into creating magic together!
Ingredients for West African Vegetable Stew
- Olive oil: Adds richness and depth to the stew, enhancing flavors and providing a smooth base for sautéing vegetables.
- Onion: Provides a savory base flavor and sweetness when cooked, adding depth and complexity to the stew.
- Garlic: Infuses the stew with a pungent and aromatic flavor, enhancing the overall taste of the dish.
- Red bell pepper: Adds a pop of color, sweetness, and a subtle smoky flavor to the stew.
- Sweet potatoes: Bring a natural sweetness and hearty texture to the stew, balancing out the savory and spicy elements.
- Carrots: Provide a subtle sweetness and a satisfying crunch, adding texture and color to the stew.
- Ground cumin: Adds a warm, earthy flavor with a hint of citrus, enhancing the overall depth of the stew.
- Ground coriander: Offers a citrusy and slightly sweet flavor, complementing the other spices and adding complexity to the stew.
- Ground turmeric: Provides a warm and slightly peppery flavor, along with a vibrant golden color to the stew.
- Diced tomatoes: Bring a tangy sweetness and acidity to the stew, adding a fresh and bright element to the dish.
- Vegetable broth: Infuses the stew with savory depth and richness, providing a flavorful base for the vegetables and spices.
- Peanut butter: Adds a creamy richness and nutty flavor to the stew, creating a unique and delicious taste profile.
- Spinach: Adds a vibrant green color, a mild earthy flavor, and a boost of nutrients to the stew.
- Fresh cilantro: Provides a fresh and herbaceous flavor, adding a bright and aromatic element to the finished dish.
Read more: West African Peanut Stew
Essential Tools for Making This Delicious Stew
- Large pot: Essential for cooking the stew and accommodating all the vegetables and broth.
- Wooden spoon: Ideal for stirring the stew without damaging the pot's surface.
- Chef's knife: Necessary for chopping the vegetables and ensuring even cooking.
West African Vegetable Stew
A hearty and flavorful vegetable stew from West Africa.
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Equipment
- Large pot
- Cutting board
- Knife
Ingredients:
Main Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 cups sweet potatoes, peeled and cubed
- 1 cup carrots, sliced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp salt
- 1 can diced tomatoes (14.5 oz)
- 4 cups vegetable broth
- 1 cup peanut butter
- 1 cup spinach, chopped
- 1 tbsp fresh cilantro, chopped for garnish
Read more: Vegan West African Peanut Stew Recipe
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened.
- Add the red bell pepper, sweet potatoes, and carrots. Cook for a few minutes, stirring occasionally.
- Stir in the cumin, coriander, turmeric, and salt. Cook for another minute.
- Add the diced tomatoes and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the vegetables are tender.
- Stir in the peanut butter until well combined. Add the spinach and cook for another 5 minutes.
- Serve hot, garnished with fresh cilantro.
Notes:
This stew is perfect for a cozy dinner and pairs well with rice or flatbread.
Nutrition value:
Calories: 450kcalCarbohydrates: 45gProtein: 15gFat: 25gSaturated Fat: 5gSodium: 800mgPotassium: 1200mgFiber: 10gSugar: 10gVitamin A: 8000IUVitamin C: 30mgCalcium: 100mgIron: 5mg
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Tried this recipe?Let us know how it was!
Tips for Making West African Vegetable Stew Ahead of Time
Make Ahead Instructions
- Prepare the stew as instructed and let it cool completely.
- Store it in an airtight container in the refrigerator for up to 3 days.
- Reheat on the stovetop or in the microwave before serving.
Freezing Instructions
- Allow the stew to cool completely.
- Transfer it to a freezer-safe container or resealable bag.
- Label with the date and store in the freezer for up to 3 months.
- Thaw overnight in the refrigerator before reheating.
In West African cuisine, peanut butter is a common ingredient in savory dishes like stews, adding a unique nutty flavor and creamy texture to the dish.
Common Questions About Preparing This Flavorful Stew
FAQ:
Can I use chunky peanut butter instead of creamy in this recipe?
Yes, you can use chunky peanut butter if you prefer a bit of texture in the stew.
Is there a substitute for sweet potatoes if I don't have any on hand?
You can substitute butternut squash or regular potatoes for the sweet potatoes in this recipe.
Can I use fresh tomatoes instead of canned diced tomatoes?
Yes, you can use fresh tomatoes in place of canned diced tomatoes. Just make sure to chop them up before adding them to the stew.
How can I make this stew spicier?
To make the stew spicier, you can add some red pepper flakes, cayenne pepper, or a chopped chili pepper to the pot while cooking.
Can I freeze this stew for later?
Yes, this stew freezes well. Just let it cool completely before transferring it to a freezer-safe container.
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