African Peanut and Sweet Potato Stew

Prep time10 mins,  Cook time45 mins,  Total time55 mins,  Serves: 4
 

This delicious vegan and gluten-free stew is made of pantry staples. It's hearty enough to hold-up on its own, or serve it with rice or quinoa and get more servings out of it.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, very finely minced
• 3 cloves garlic, finely minced
• 1 tbsp fresh minced ginger
• ½ tsp crushed red chili pepper
• 1 – 14.5 oz (400 g) can crushed or diced tomatoes
• ½ cup peanut butter (or almond or sunflower butter)
• 1 tsp dried coriander (optional)
• 2 cups vegetable broth (or water)
• 1 medium sweet potato (about 1 lb), peeled and diced
• 1 can kidney or black beans, drained and rinsed
• 1 ½ cups frozen peas (or frozen/canned corn)
• 2 cups hearty leafy greens (spinach, arugula, kale, collard)
• Salt and pepper

Instructions

1. If you're using a can of diced tomatoes, blend them along with their juice for a few seconds in the food processor or blender, just to break them up.
2. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and cook until soft but not brown, about 10 minutes.
3. Add the garlic, ginger and chili and cook for about 5 minutes to soften.
4. Add the tomatoes, stir to combine then add the peanut butter (and coriander, if using), stirring it in until smooth.
5. Stir in the broth add sweet potatoes. Cover the pan and simmer until the sweet potatoes are tender but not falling apart, about 15 minutes.
6. Add the black beans, peas/corn, greens and cook until the beans and peas/corn are heated through and the greens are wilted.
7. Season with salt and pepper, and add additional crushed chili flakes, as per your heat preference.

Notes

Adapted from http://www.sunbutter.com/recipes-African-Stew

Source:  Vegangela
 See also, Collective Evolution for other good vegan one pot cooking. 

Snacks:- No-Bake Chocolate Peanut Butter Protein Bars

Prep Time: 10 minutes Yield: 12

Ingredients

3 cups brown rice cereal (Rice Pops)

1/2 cup honey (or brown rice syrup)

1/2 cup creamy peanut butter*

1/4 cup protein powder of choice (I used hemp protein)

1/2 cup chocolate chips (chilled in freezer)**

1/2 cup chopped peanuts (optional)***

Instructions

1. Line an 8 x 8” square dish with parchment paper and set aside.
2. Next combine the honey and nut butter in a small saucepan over low heat and stir together. Cook for a few minutes until they are melted and thoroughly combined then remove from heat and set aside.
3. Add the brown rice cereal, chopped nuts, and protein powder to the saucepan and stir everything together until well-combined. Lastly, add the frozen chocolate chips (this helps keep them from completely melting) and stir a few times.
4. Transfer the mixture to the lined baking dish and then place another piece of parchment paper on top. Use your hands to smooth the mixture down into the dish, pressing firmly until the surface is as even as possible. Place in the refrigerator for at least 4 hours or overnight. Alternatively, you can freeze them for 1-2 hours.
5. Once the mixture has set, use the parchment paper to lift it out and place on a surface for cutting. Use a large knife to cut it into 12 bars. Store in an airtight container on the counter or refrigerator for up to 2 weeks.

Notes

**can substitute almond butter, cashew butter, or sunflower seed butter

***can substitute dried fruit like cranberries or raisins

***can substitute extra 1/2 cup rice cereal, oats, other chopped nuts, or seed of choice

Note: add a pinch of salt if using unsalted nut butter

Source:  5 Ingredient No-Bake Chocolate Peanut Butter Protein Bars

Thai pork & peanut curry********

 The above was a variation on the below.  Used what was available and affordable.  Baby corn here was $40.00 a kilo, so I used sweet potato (found in another recipe) instead; could not find lime, so used lemon.  The mix was double to make it more economical over a week, without wastage.

Turned out yummy...

Ingredients

    1 tbsp peanut oil
    bunch spring onions, sliced
    small bunch coriander, stalks finely chopped, leaves picked
    400g pork tenderloin, sliced
    4 tbsp Thai red curry paste
    4 tbsp peanut butter
    1 tbsp soft brown sugar
    1 tbsp soy sauce
    Soy sauce
    400ml can light coconut milk
    175g pack baby corn
    juice 1 lime
    Lime

    steamed jasmine rice, to serve

Method

    Heat the oil in a large saucepan or flameproof casserole. Add the spring onions and coriander stalks and cook for 1 min. Add the pork slices and cook for 5 mins until starting to brown.

    Stir in the curry paste and peanut butter. After 30 secs, add the sugar, soy and coconut milk, plus ½ can of water. Mix well, put a lid on and leave to simmer for 15 mins, stirring occasionally.

    Remove the lid, add the baby corn and increase the heat. Bubble for 3 mins until the corn is cooked and the sauce has thickened a little. Stir in the lime juice and check the seasoning. Can now be frozen for up to 2 months. To cook from frozen: thoroughly defrost, then heat in a pan on the hob until curry is hot all the way through. Serve scattered with the coriander leaves and rice.

Source:  Goodfood