African Stew

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#39784

serves/makes:

ready in:
1-2 hrs

ingredients

4 cups vegetable stock, homemade (low sodium, low fat)
1 onion, chopped
2 cloves garlic, minced
2 cups yams, peeled and diced
1 cup cooked chickpeas
1/2 cup brown rice
1/4 teaspoon salt
1/4 cup peanut butter
2 cups kale, chopped
2 tablespoons lemon juice
tamari soy sauce, optional
chili sauce

directions

Saute onions and garlic in 2 tablespoons of the stock, adding more stock if necessary, or in 1 tablespoon oil in large pot over medium heat for 5 minutes. Add remaining stock, yams, chickpeas, rice and salt, simmer for 45 minutes.

In small bowl, blend peanut butter and 1/2 cup of liquid from stew to make a smooth paste. Stir into stew along with kale and cook for 5 minutes. Stir in lemon juice and tamari (if using.) Add chili sauce to taste. Adjust seasonings.

cook's notes

Excellent source of magnesium, potassium, folate, niacin, riboflavin, thiamin, vitamins A, B6 and C. Good source of calcium, iron, zinc, vitamin E.

We used Vietnamese chile-garlic paste/sauce, not ketchup-based chili sauce. Use what you want to get the heat you want.

We had this for dinner tonight. It was excellent, and not difficult. You would not think that the flavors would go together, but I was wishing it was lower fat so I could have more!