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. 

Vegetarian Fried Rice

Preparation time: 15mins      Cooking time: 10mins    Serves: 6

This really is a "kitchen sink" dish and this recipe is just an example of the many ingredients that can be used and is the one I use most often.  Not mentioned here are the likes of corn kernels, celery, beans, bamboo shoots and water chestnuts.

Ingredients


2 teaspoons peanut oil
1 teaspoon sesame oil
3 garlic cloves, finely chopped
1/2 Chinese cabbage, shredded
1 carrot, cut into matchsticks
1 cup stringles beans, trimmed

1 red capsicum, seeds removed, sliced
1 cup frozen peas
4 cups cooked Basmati or Long Grain Brown Rice
2 tablespoons light soy sauce
2 tablespoons ketjap manis* or Sweet Chilli sauce, plus extra to drizzle
1/2 cup cashew nuts, lightly toasted
1 cup of bean sprouts, trimmed
6 spring onions, thinly sliced on the diagonal

3 Eggs, lightly beaten (optional)

Method

1. Heat peanut oil in a large wok over high heat.

2. (Optional) Add egg and break up using a whisk. Cook until egg is slightly golden on edges then remove and set aside, leaving oil in wok.

3.  Add sesame oil, cabbage, carrot, peas, beans and capsicum, and stir-fry for 1-2 minutes.

4. Add rice and cook for a further 2 minutes. Add soy, ketjap manis, cashews, bean sprouts, eggs and half the spring onions, toss to combine.

5. To serve, garnish with remaining onions and drizzle with extra ketjap manis.