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+ servings

African Peanut and Taro Stew

A delicious, creamy and hearty African vegetable stew
Prep Time15 mins
Cook Time45 mins
Servings: 4
Calories: 299kcal

Ingredients

  • 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

Instructions

  • 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.

Nutrition

Calories: 299kcal | Carbohydrates: 30g | Protein: 12g | Fat: 18g | Saturated Fat: 4g | Sodium: 372mg | Potassium: 1177mg | Fiber: 9g | Sugar: 15g | Vitamin A: 1109IU | Vitamin C: 27mg | Calcium: 69mg | Iron: 4mg