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. 

Black Bean Stew (Feijoada)

Ingredients

For:  8 servings

• 1 pound dried black beans, or 4-14 ounce cans, drained
• 6 cups water
• 1 tablespoon coconut oil
• 1 onion, chopped
• 10 cloves garlic
• 1 cup bell pepper, (red or green, I used red)
• 1/2 teaspoon cumin
• 1/2 teaspoon dried oregano
• 2 bay leaves
• 3 cups vegetable broth, or water (optional)
• 1/4 cup cilantro, chopped
• 1/4 teaspoon Cayenne pepper 

Instructions

1. If you are using dried beans, sort beans to remove debris. Rinse beans and soak overnight in cold water at least 3 inches above. If using canned beans go to number 4 of recipe instructions.
2. The following day, drain and rinse beans. Place beans in a large pot with cold water.
3. Bring to boil on medium-high, cover and reduce heat to simmer until beans are tender, about one hour. Set aside.
4. Heat oil in a large pot on medium heat, add onion and saute until soft, about 3 minutes.
5. Stir in garlic, bell pepper, cumin, oregano, and bay leaves. and cook for another minute.
6. Stir in beans (along with remaining liquid if using cooked beans). If using canned beans add water or vegetable broth
7. Bring to boil, reduce to a simmer and cook for 20 minutes, stirring occasionally for flavors to blend. Using the back of a ladle mash some of the beans to help to make a creamy thick sauce. Add extra liquid if needed.
8. Stir in cilantro, cayenne pepper and salt to season.

Source:  Healthier Steps