Last Updated on 7 March 2024 by Brisbane Livewell Clinic
Here is the second recipe from our BLOG Series Plant-Based Eating from around the World. You can explore the flavours of African cuisine with this delicious, creamy African Peanut and Taro Stew. African dishes are known for their intense flavours, using a variety of spices and earthy, root vegetables.
This African Peanut and Taro Stew is unlike any other stew and in our opinion a must-try (particularly during these cooler months). Not only is it easy to make and uses simple ingredients, but it also offers a wonderful creamy texture and is super healthy.
You will find we have used Taro Root, which is a popular root vegetable eaten in Africa. Taro root is high in fibre and offers many wonderful health benefits such as improving gut health, supporting the management of blood sugar levels and a healthy heart. It is also an excellent source of essential vitamins and minerals such as Vitamins B, C and E as well as magnesium, manganese and calcium.
One of the most important functions of the Taro root in the diet is its role indigestion. The high level of dietary fibre found in taro root (a single serving contains 27% of the daily requirement of dietary fibre) makes it very important for supporting our gastrointestinal health. Fibre helps to add bulk to our bowel movements, thereby helping food move through the digestive tract and facilitating improved digestion.
This can help to prevent certain conditions such as excess gas, bloating, cramping, constipation, and even diarrhea. A healthy, regulated gastrointestinal system can greatly boost your overall health and reduce your chances of various types of cancer.
Taro can be found at many independent greengrocers, farmers markets or specialty supermarkets who cater for Plant-Based Eating. If you are unable to source Taro root you can simply substitute for sweet potato instead.
Want to learn more? We have these Blogs that may also interest you. Click HERE or HERE or HERE
African Peanut and Taro Stew
A delicious, creamy and hearty African vegetable stew
- 1 lg Sweet potatoes (peeled and diced)
- 1 lg Taro root (peeled and diced)
- 2 tbsp Olive oil
- 3 Garlic cloves (minced)
- 3 tbsp Ginger (grated)
- 1 tbsp Ground Coriander
- 1/2 tsp Cayenne
- 1 med Onion (peeled and diced)
- 2 med Tomatoes (diced)
- 4 cup Eggplant (cubed)
- 1/2 cup Vegetable stock
- 1 cup Zucchini (diced)
- 2 cup Tomato puree
- 1/2 cup Peanut butter (chunky)
- 2 tbsp Coriander (finely chopped)
- Salt and pepper (to taste)
- In a medium pot of boiling water, cook the sweet potato and taro until they are cooked.
- Meanwhile, heat the olive oil in a large pot over medium to high heat. Sauté the garlic and ginger with the ground coriander and cayenne for 1 minute.
- Add the onion and sauté for a few minutes longer.
- Add tomatoes, eggplant and the vegetable stock, simmer for 10 minutes.
- Add the zucchini and simmer for 15 minutes.
- Drain the taro and sweet potato, mash roughly and add to the stew.
- Add the puree and peanut butter, stir well to combine. Simmer for 5 to 10 minutes.
- Serve on a bed of cous cous, cooked quinoa or rice or millet. If you wish, roasted peanuts, sliced shallots and dried banana slices.
