International Vegetarian Union (IVU)
IVU logo
Recipes Around the World International Vegetarian Union
African Vegan Recipes
Contributed by Vegetarians and Vegans from around the world
Use these links to buy from amazon and IVU gets up to 10%!

African Peanut-Potato Stew
From: fatfreevegan.com

Adapted from other recipes by Susan Voisin
Servings: 6-8

Inspired by traditional African recipes, this delicious stew gets its richness from sweet potatoes and natural peanut butter.  While the peanut butter contributes a lot of flavor, it also contributes a good bit of fat.  To reduce the fat, you may choose to reduce the amount or leave it out entirely.  If you follow the Eat to Live program, you may want to substitute a raw nut butter.

  • 1 onion, chopped
  • 2 jalapenos, seeded and finely chopped (optional)
  • 2 teaspoons minced fresh ginger
  • 1 teaspoon minced fresh garlic
  • 2 teaspoons ground cumin
  • 1/2 tsp. salt (optional)
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon crushed red pepper
  • 1/4 teaspoon ground coriander
  • 2 1/4 pounds sweet potatoes, peeled and cut into 1 1/2-inch chunks
  • 2 14.5 ounce cans chopped tomatoes
  • 2 14.5 ounce cans chickpeas, drained and rinsed
  • 1 pound green beans, cut in 1 inch pieces (fresh or frozen)
  • 1 ½ cups vegetable broth
  • ¼ cup natural peanut butter

1. In 6-quart pressure cooker, heat over medium heat until hot. Add onion, jalapenos, and 2 tbsp. water and cook about 8 minutes or until tender, stirring occasionally and adding water if needed. Stir in ginger, garlic, cumin, salt, cinnamon, crushed red pepper, and coriander, and cook 1 minute, stirring.

2. To onion mixture in pressure cooker, add tomatoes with their juice, sweet-potato chunks, chickpeas, broth, and peanut butter. Following manufacturer's directions, cover pressure cooker, bring up to pressure, and cook under pressure 5 minutes. Quick-release pressure as manufacturer directs. 

3.  Add green beans to pressure cooker.  Return to heat and cook, covered, until beans are done, about 10 minutes.  Or, return cooker to high pressure and cook for one minute.  Quick-release pressure and add additional seasoning as needed.

Regular stove-top directions:

Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook, stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat and simmer for 30 minutes, or until potatoes are tender. 

Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium

Welcome to healthy eating! Fatfree Vegan Recipes has hundreds of delicious oil-free vegan recipes as well as information about healthy low-fat and fat-free vegan diets.