Sweet Potato African Stew

Sweet Potato African Stew

This is a delicious and hearty stew that is full of flavor and super quick to make. Ramp up the spiciness by adding more red pepper flakes, try adding other vegetables like carrots or corn or change of the type of beans you are using!

Serves 6

Ingredients:

  •  1 Tbsp Olive Oil
  • 1 Tbsp red curry paste
  • 1/2 tsp cinnamon
  • 1 medium red onion (peeled and diced)
  • 4 cloves garlic (minced)
  • 1 sweet potato (peeled and diced)
  • 1 bell pepper (seeded and diced)
  • 1 jalapeno or other hot pepper (seeded and diced) – can leave out if you don’t like spice
  • 1 14-oz. can of black eyed peas (rinsed and drained)
  • 1 14-oz. can of white beans (rinsed and drained)
  • 1 14-oz. can of black beans (rinsed and drained)
  • 1 quart of low sodium broth (vegetable or chicken)
  • 1/2 cup peanut butter melted in a half cup of boiled hot water (1 cup total)
  • 1/2 tsp crushed red pepper flakes
  • 1 lime
  • Salt and Black pepper

Note: When choosing beans, always try to buy a low sodium option. You can also buy dry beans, just be sure to plan ahead as these will need to soak before you cook with them.

Directions

  1. Chop and prepare the vegetables and the peanut butter mixture
  2. Heat the oil in a large soup pot
  3. Add the curry paste and cinnamon and stir for a minute until it is all blended
  4. Add the onion, garlic, sweet potato, bell pepper and jalapeno
  5. Stir and cook the vegetables for 5-7 minutes
  6. Add the three types of beans, broth, melted peanut butter and red pepper flakes
  7. Bring the stew to a simmer, cover and turn the heat to low
  8. Cook for about 25 to 30 minutes or until the vegetables are soft
  9. Cut open the lime and squeeze in the juice
  10. Add salt and pepper to taste
  11. Serve hot!

Sweet Potato Peanut Butter Stew 2

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Grandma Beverly’s Yams

Grandma Beverly’s Yams

This is a great veggie dish for a special occasion and was one of my grandma’s specialties. To make the yams healthier, ditch the sweet ingredients (maple syrup, cider, butter, cinnamon, cloves, and orange zest) and replace with a simple mixture of Olive Oil, rosemary and garlic!

Ingredients:

  • 5 large sweet potatoes, baked and cooled
  • 1/3 cup maple syrup
  • 1/3 cup apple cider
  • 3 T butter
  • 1 cinnamon stick
  • 2 whole cloves
  • 1 tsp finely grated orange zest

Directions:

Heat oven to 400 degrees. In a small pot combine syrup, cider, butter, cinnamon, cloves and orange zest. Bring to a boil, then reduce heat and simmer until somewhat thickened, about 15 minutes. Pour mixture over sliced sweet potatoes and bake, uncovered, until bubbling and brown (25 to 40 minutes)

Optional: Instead of adding sweet mixture, brush with olive oil, rosemary and garlic before roasting.

yams