Vegan African Stew Recipe

Recipesfull introduces to you: Popular Recipes. (Vegan African Stew Recipe). Hearty vegetarian (and vegan) stew. Serve over brown rice or couscous.

Brief

Prep 15 mins

Cook: 1hr40 mins

Total: 1hr55 mins

Servings: 6

Yield: 6 servings

Vegan African Stew Recipe

Ingredients

2 tablespoons olive oil

3 cups chopped yams

2 large onions

chopped

2 cups chopped cabbage

2 tomatoes

chopped

6 tablespoons flaked coconut

3 cloves garlic

minced

3 cups tomato juice

1 cup apple juice

1 teaspoon ground ginger

¼ teaspoon cayenne pepper

1 pinch salt

1 large green bell pepper

chopped

½ cup peanut butter

Soup, Stew and Chili

Directions

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.

Nutritional Information

Vegan African Stew Recipe

Servings Per Recipe:6

Calories: 378.7

% Daily Value *

Protein: 9.6g 19%

Carbohydrates: 46.8g 15%

Dietary Fiber: 8.6g 34%

Sugars: 16.7g

Fat: 19.6g 30%

Saturated Fat: 6.4g 32%

Vitamin A Iu: 1224.6IU 25%

Niacin Equivalents: 6.2mg 48%

Vitamin B6: 0.7mg 45%

Vitamin C: 78.9mg 131%

Folate: 90.6mcg 23%

Calcium: 72.8mg 7%

Iron: 2.2mg 12%

Magnesium: 86.5mg 31%

Potassium: 1410.6mg 40%

Sodium: 446.8mg 18%

Thiamin: 0.3mg 26%

Calories From Fat: 176.5

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.