Peanut Stew with Coconut & Kidney Beans

Original recipe found here: Peanut Stew with Coconut Milk & Kidney Beans ( Vegan) (veganricha.com)

Ingredients
1 tsp. oil or 2 tbsp. broth
1/2 small onion, chopped
2 cloves garlic, finely chopped
3 tbsp. peanut butter (or other nut/seed butter)
1/2 tsp. oregano
1/2 tsp. thyme
1/2 tsp. chili powder
1 tsp. curry powder or garam masala or jamaican curry powder or berbere or baharat
1/2 c. chopped tomato
1 1/2 to 2 cups veggies, such as pepper, carrots, zucchini, winter squash, kale
1 c. coconut milk
1/2 tsp. salt
1/4 tsp. sugar or sweetener
15 oz. canned kidney beans or 1.25 c. cooked kidney beans
1/2 c. water
cilantro, lime juice, chopped peanuts for garnish

Directions

Heat oil or broth in a skillet over medium heat, add onion and garlic and sauté them until golden. Add all the spices and herbs and stir into the onions for few seconds. Add in the peanut butter and mix it in. Add the tomatoes and veggies and mix in, letting everything come to a simmer. (If adding quick cooking veggies such as broccoli or kale, add them in the next step after 10 mins of simmering.)

Add the coconut milk, rinsed and drained kidney beans, salt, sugar and water and mix well. Cover and cook for 13-15 minutes or until the veggies are cooked to preference. Taste and add more salt or sugar to taste.

Garnish with cilantro and lime juice and serve with rice and other cooked grains.

Serves 4.

1 serving = 325 calories (does not include rice or grains)

West African Peanut Stew with Swiss Chard & Quinoa

Ingredients
¾ c. quinoa
2 garlic cloves
1 oz. fresh ginger
1 red onion
6 oz. Swiss chard (or other leafy green)
1 tbsp. vegetable broth concentrate
¼ c. peanut butter
1 tbsp. sriracha
14.5 oz. can crushed tomatoes
¼ c. peanuts
1 tbsp. olive oil
Salt and pepper

Directions
Add the quinoa and 1¼ cup water to a small saucepan over high heat. Bring to a boil, reduce heat, cover, and simmer until the water is absorbed, about 15 to 17 minutes.

Peel and mince the garlic and ginger. Peel and dice the onion. Thinly slice the Swiss chard leaves and stems.

Place a medium saucepan over medium-high heat with 1 tbsp. olive oil. Once the oil is hot, add the minced garlic, minced ginger, and diced onion. Cook until fragrant, about 2 to 3 minutes.

Add the vegetable broth concentrate, 3 cups water, and a pinch of pepper to the garlic, ginger, and onion mixture. Bring to a boil, reduce heat, and simmer for 3 to 5 minutes.

Add the peanut butter, Sriracha, and just ½ cup of the tomatoes to the soup and stir well. Add the sliced Swiss chard leaves and stems and cook until soup is slightly thickened, and the Swiss chard has wilted, about 4 to 5 minutes.

Divide the West African peanut stew between large bowls. Top with quinoa and sprinkle with peanuts.

Moroccan Roasted Sweet Potato Soup

Ingredients
1-1/2 lb. sweet potatoes, cut into big chunks
6 large shallots, quartered
3 plump garlic cloves, unpeeled
1 carrot, cut into large chunks
1 tbsp. prepared harissa, plus extra to serve
2 tbsp. olive oil
1 qt. hot vegetable stock
1 tsp. honey
generous squeeze of lemon juice
crème fraîche, sour cream, or Greek yogurt, to serve
salt and black pepper, freshly ground

Directions
Preheat the oven to 400 degrees. Place the sweet potatoes, shallots, garlic, and carrot in a roasting pan. Mix the harissa with the oil, then pour over the vegetables and toss together so they are all well coated. Season with freshly ground black pepper, then roast, turning occasionally for 40 minutes or until tender and turning golden. Remove from oven.

Squeeze the garlic out of their skins into the roasting pan. Stir in the stock and honey, then scrape up all the bits from the bottom of the pan. Pour into saucepan and use an immersion blender to blend until smooth. Reheat gently.

Add a good squeeze of lemon juice and season to taste with salt and freshly ground black pepper. Swirl crème fraîche, sour cream, or yogurt with a little harissa and top each bowl with a spoonful. Serves 6.

West African Groundnut Stew

Ingredients
2 sweet potatoes, peeled and cubed
2 tbsp. vegetable oil
3 garlic cloves, minced
2 tbsp. fresh ginger, grated
2 tbsp. coriander, ground
1/2 tsp. cayenne
4 c. onions, chopped
2 tomatoes, chopped
4 c. eggplant, peeled and cubed
1/2 c. vegetable stock
1 c. zucchini, chopped
2 bell peppers, chopped
2 c. tomato juice or puree
1/2 c. natural peanut butter
salt to taste

Directions
Boil sweet potatoes for about 7 minutes, or until just tender. Meanwhile, saute the garlic, ginger, and spices in the oil for about a minute. Add the onions and cook until they begin to soften. Add the tomatoes, eggplant, and the vegetable stock and simmer for about 10 minutes. Add the zucchini and peppers and continue to simmer until all vegetables are tender, about 10 to 15 more minutes.

Drain the sweet potatoes and add them to the stew along with the tomato juice and peanut butter. Salt to taste. Simmer on very low heat for 5 minutes to warm through, stirring occasionally to prevent sticking.

Serve over rice, millet, or couscous. Serves 6.

African Sweet Potato Soup

From the cookbook, Soup, with forward by Eric Schlosser of Fast Food Nation fame, this yam-based gruel warms your belly, then kicks you in the ass! The chili oil adds a good bit of heat, so if you're more sensitive, go easy on this garnish.

Ingredients
2 tbsp. olive oil
1 onion, chopped
2 garlic cloves, finely chopped
2 tsp. finely grated ginger
1/4 tsp. crushed red pepper flakes
1 lb. sweet potatoes (I use yams), cut into small chunks
1 red bell pepper, seeded and chopped
1-8 oz. can diced tomatoes
1 tsp. cumin seeds, dry-roasted and crushed
1 tsp. coriander seeds, dry-roasted and crushed
1 qt. hot vegetable stock
2-3 tbsp. natural peanut butter
Chili oil, to serve

Directions
Dry-roast the spices by baking in an oven at 325 degrees until browned. Be cautious not to burn them. Crush using a mortar and pestle.

Heat the oil in a large pan, add the onion, and cook for about three minutes. Stir in the garlic, ginger and hot red pepper flakes. Cook for a minute or so more. Stir in the sweet potatoes, pepper, tomatoes, and crushed spices. Cook for two more minutes. Pour in the stock, bring to a boil, then simmer for 12 to 15 minutes, or until sweet potatoes are tender.

Remove from heat and process until smooth using a hand-held blender. (You could also use a food processor or standard blender, but really. Get a hand-held for $29 and you'll never look back.) Stir in the peanut butter, tasting to desired amount. Reheat gently and then drizzle a little chili oil over each bowlful to serve. Serves 4.