We have not yet “thawed out” here in Northern New England, so we still appreciate hearty soups and stews this time of year.
This West African-inspired stew features sweet potatoes and nut butter- maybe your tried a similar version at an African restaurant or an ethnic foods cafe. It is YUMMY! We leave out the peanut butter and replace it with almond butter or cashew butter as they are a better choice nutritionally and health-wise. If you don’t have any concerns with peanut butter you can certainly substitute it. Chickpeas can be substituted for the kidney beans, if you prefer. Serve over millet and it becomes a meal!
African-style Sweet Potato Stew
2 Tbsp. oil/butter
2 onions, diced
Opt: 1 jalapeño, minced
2 tsp. freshly grated ginger
2 cloves garlic, crushed
2 tsp. ground cumin
1 tsp. ground coriander
½ tsp. cinnamon
½ tsp. turmeric
1/8 tsp. ground cayenne
3-4 med. sweet potatoes*
15 oz. can tomatoes
1 can kidney beans**
3 cups water
1 tsp. sea salt
½ cup nut butter***
opt: 1 Tbsp. lemon juice
Peel and cut sweet potato into cubes. Sauté onion (and jalapeño, if including) in oil/butter until tender. Add rest of ingredients above line and sauté for 1 minute. Add the ingredients below the line, except for nut butter and lemon juice, to the mixture. Bring to a boil then simmer for about 30 minutes, until the sweet potatoes are tender. Mix a bit of the soup broth into the nut butter, then combine with the soup, and lemon, if desired. YUM!
*about 2 ½ -3 lbs.
** drained, or 1 can drained chickpeas
***almond butter, cashew butter, etc.
© 2010 Kim Wilson, www.simplynaturalhealth.com
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