Two popular vegetarian soups of Central Africa were the inspiration for this stew. In this region, sweet potatoes, beans, chili peppers, onions, ginger, garlic and peanuts are common ingredients. The peanut butter makes this a creamy stew, but there is only a small amount per serving. To decrease the richness serve over a whole grain or use only ¼ cup of peanut butter. Feel free to kick up the heat by using jalapeno pepper or more red pepper flakes.
By Katie Mae ,
Ingredients
- ½ cup water
- 1 onion, chopped
- 1-2 tablespoon(s) Anaheim or jalapeno pepper, minced
- 1 tablespoon ginger, ground
- 1 tablespoon garlic granules
- 2 teaspoons cumin, ground
- 2 teaspoons coriander, ground
- ¼ teaspoon crushed red pepper
- 6 yams, peeled and chopped
- 2 cups vegetable broth
- 24 ounces tomatoes, chopped
- 14 ounces garbanzo beans, drained and rinsed
- 14 ounces black eyed peas, drained and rinsed
- ½ cup almond or peanut butter, unsweetened
- 1½ cup corn
- 6 cups collards, chopped
Instructions
- In a large pot, sauté onion and pepper with water for 5 minutes or until onions are translucent, stirring occasionally
- Add ginger, garlic, cumin, coriander and red pepper.
- Cook and stir for 1 minute.
- Mix in yams, vegetable broth, tomatoes, beans and nut butter.
- Bring to a boil, reduce heat and simmer for 20 minutes.
- Stir in corn and collards and cook for about 10 more minutes, until yams and greens are tender.
- Serve over brown rice or other whole grain.
Nutritional Information:
Per serving (⅙ of recipe), 593 calories, 115.3 g carbohydrates, 29.5 g protein, 13.4 g total fat, 2.4 g saturated fat, 251 mg sodium, 32.4 g fiber, 13.1 g sugar
Note: Nutritional information is provided as an estimate only.
My favorite recipe since the Forks Over Knives first started. Even my grown children love it!!
Really delicious. Instead of black eyed peas I used navy beans. Everything else I followed the recipe. Probably cooked a little longer than directed. I wonder would this freeze well?
Yams are in a range of sizes. About how many pounds of yam ?
Hi Jean,
We reached out to the recipe creator and this is her response: “I’d say an average of 6 oz. per sweet potato, so 42 oz. or round it to 2.5 lbs. If they have a little more or less, it’ll still be delicious.” Let us know how it goes!
Could Scotch Bonnet be used instead of jalapeño? I just happen to,have some in my fridge
Hi Christine,
Yes, you could definitely use Scotch bonnet instead of jalapeño. If you want to dial down the heat of the Scotch bonnet a bit, scrape out some of the seeds (wear gloves and wash your hands afterward). Please let us know how it turns out!
Thank you,
Courtney
Editor, Forks Over Knives
This is delicious!!! I left out the coriander and used sweet potato instead
Forgot to note how many yams!
Freaking delicious!!!
This is soooooooo good!!!!! It’s easy, and delicious! Makes a great leftover to grab a quick meal and keeps snacking to a minimum.
Please add to the recipe App so there is quick access to it.
I have made this several times and it is delicious.
I have made this several times and it is delicious.
Looks good. I must try this soon!