Vegan African Stew

Hearty vegetarian (and vegan) stew. Serve over brown rice or couscous.

Step: 1

Heat olive oil in a Dutch oven over medium-high heat. Cook and stir yams, onions, cabbage, tomatoes, coconut, and garlic in the hot oil until the vegetables are slightly browned, 7 to 10 minutes.

Step: 2

Pour tomato juice and apple juice into the Dutch oven; season with ginger, cayenne pepper, and salt. Reduce heat to medium-low and cook at a simmer for 1 hour.

Step: 3

Stir bell pepper and peanut butter into the mixture. Cook, stirring regularly, until the peanut butter is melted completely into the soup, about 30 minutes more.

Per Serving: 379 calories; protein 9.6g; carbohydrates 46.8g; fat 19.6g; sodium 446.8mg.

The word “stew” can process to 2 time a food and a make dishes method. Stewing makes slowly cooking chunks of meat, raw fruit or beans in a flavorful liquid . It’s same as to braising, but it makes have a few piece of differences. The meat is chopped into smaller pieces but of being processing menu whole , and the water based material completely covers the contents in a stew as different to a braise’s halfway all of it . When meat or vegetables are cooked using this method, the resulting dish is called stew.

Stew has a perception for making a rib-sticking eating process that warms you up on a cold , winter day. It’s true ; a bowl of classic beef stew does have warming featured food , but stew’s comfort factor goes way beyond protecting you from the cold . It’s all about those tender chunks of food and vegetables, swimming in a thick, ultra-rich gravy. The way they come together make the greatest comfort food, no matter the weather.