African Candy Potato Stew – Holy Cow Vegan

March 16, 2024

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A hearty African Candy Potato Stew with candy potatoes, carrots, bell peppers, lentils and peanut butter!

African sweet potato stew in bowl over quinoa.

Peanut butter is a terrific addition to hearty stews. It bumps up the protein and makes all the pieces a lot extra scrumptious. Like this yummy African Peanut Stew and this African candy potato stew.

This candy potato stew is loaded with greens. There are onions, candy potatoes, carrots, tomatoes and bell peppers right here, and every veggie provides extra taste and diet to the pot. Lentils, so scrumptious in an Ethiopian lentil stew, add extra heft and wholesome protein.

A mixture of savory herbs — marjoram, oregano and sage — makes the stew heartier and headier.

That is an extremely wholesome recipe. Every serving of the candy potato stew has 20 grams of fiber and 18 grams of protein for simply 317 energy, in addition to hefty doses of nutritional vitamins A and C and iron.

Desk of Contents

Why you’ll love this recipe

Nourishing, with a rainbow of veggies. Every little thing on this stew is sweet for you. You already know consuming veggies of various colours day by day provides you a wide range of vitamins, and you’ll indulge that want in addition to your tastebuds with this candy potato stew. Lentils add extra heft and scrumptious protein.
Straightforward recipe. The stew is one-pot and many of the hands-on time is for prepping the veggies. If you happen to plan on making the stew on a weeknight, you’ll be able to lower the veggies a few days forward and retailer them within the fridge till prepared to make use of. You possibly can even use pre-cut veggies or frozen veggies.
Household pleasant. This stew is hearty sufficient to fulfill an omnivore and I daresay a child may benefit from the peanut butter within the stew. The recipe can be gluten-free and you can also make it soy-free or nut-free. See extra directions within the part on particular diets under.

Substances

Greens: onions, tomatoes, candy potatoes (orange or purple), bell peppers (any colour), carrots and scallions (non-obligatory, for garnish).
Brown lentils. You may as well use inexperienced lentils or chickpeas on this recipe.
Herbs: Sage, marjoram and oregano.
Seasonings: Pink pepper flakes, soy sauce, easy peanut butter and curry powder.

Easy methods to make African Candy Potato Stew

Onions sauteing in oil in Dutch oven with wooden spoon.

Warmth oil in a Dutch oven or giant pot over medium warmth. Add the onions and season with salt and floor black pepper. Sauté for a few minutes till the onions are translucent.

Purple sweet potatoes added to dutch oven with onions.

Stir within the candy potatoes and blend. Cowl the pot and let the candy potatoes prepare dinner for a few minutes.

Carrots, bell peppers added to pot with sweet potatoes and onions.

Add the bell peppers and carrots to the pot and blend effectively. Let the veggies prepare dinner, stirring often, till the candy potatoes and carrots are nearly tender.

Add the tomato puree to the pot and blend effectively.

Lentils added to pot with tomato puree and vegetables.

Stir within the lentils and add two cups vegetable inventory or water.

Spices and herbs added to stew in Dutch oven.

Stir within the spices and herbs: sage, oregano, marjoram, crimson pepper flakes and curry powder. Combine effectively and convey to a boil.

Add the peanut butter to the pot and blend it in till it has dissolved into the stew. Deliver the stew again to a boil, flip warmth to simmer, cowl the pot and prepare dinner till all of the greens are tender, about 10 minutes.

Stir within the soy sauce and blend effectively. Add salt as wanted. Garnish with the non-obligatory scallions or cilantro. Serve scorching.

Thanks a lot for sharing this positively wonderful recipe with us! I’ve simply made it, and actually, I believe I may have completed up the entire pot myself. My daughters and I completely cherished it, and this will probably be a weekly deal with for us any more.

-Kersti

Sweet potato stew with quinoa and spoon in bowl.

Variations

Add ½ cup of peanuts together with the veggies for extra texture within the stew.
Change up the veggies. Potatoes, butternut squash, zucchini, inexperienced beans, cauliflower, broccoli, eggplant would all work.

Tweaks for particular diets

Oil-free. Saute the onions in ¼ cup water or vegetable inventory.
Nut-free. Use a seed butter, like pumpkin seed butter or sunflower seed butter.
Low-carb. Use edamame within the recipe as an alternative of lentils. Change to veggies with fewer carbs, like zucchini, inexperienced beans and kale.

Serving options

The stew is scrumptious by itself, however if you wish to amp it up, serve with a number of of the next:

Storage directions

Refrigerate: Retailer the stew within the fridge in an hermetic container for as much as 5 days.
Freeze: The candy potato stew might be frozen in a freezer-safe container for as much as 4 months.
Reheat: Thaw and reheat on the stovetop or within the microwave earlier than serving.

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