Friday, April 24, 2009

Recipe: African Groundnut Stew

If you've ever wanted a hearty vegan dish, this would be it.

Adapted from the cookbook The Voluptuous Vegan, this dish packs is full of protein thanks to the addition of peanut butter. I made a number of changes to the original recipe (removed roasted cauliflower and squash) as I simply did not have in the house. I'm posting my own version.

I served the dish over a quinoa and millet pilaf, which was surprisingly good to me. Millet, is the traditional grain in Africa, and cooks rather quickly. I never developed a taste for it on its own, but it partners very will with the quinoa in this recipe. It's also a great way to stretch your dollar further, as millet is significantly cheaper than quinoa.

Try it for yourself and let me know what you think.

African Groundnut Stew
Serves 4 to 6

2 tablespoons olive oil
1/2 medium onion, diced
2 garlic cloves
1 teaspoon minced peeled ginger
1/4 tsp red pepper flakes
1 yuca/cassava, peeled and cut into chunks (substitute with 3 turnips if you cannot find yuca)
2 medium carrots, sliced
1 celery stalk, cut into 1 inch pieces
2 tbsp tomato paste
2 tbsp wheat-free tamari
2 cups water
1 large sweet potato, peeled and cut into large chunks
1/4 cup peanut butter, mixed with 1/2 cup warm water
1 scallion, chopped into 1 inch pieces
1/2 cup chopped, roasted and unsalted peanuts (optional, for garnish)
arugula or other salad greens (optional, for garnish)

In a large soup pot heat olive oil over medium-low flame. Add onions and cook for about 5 minutes, until translucent. Add ginger, garlic, and red pepper flakes and cook for another 5 minutes.

Add yuca (or turnips), carrots, celery, tomato paste and tamari and cook uncovered over medium heat, stirring from time to time, for about 5 minutes.

Add water, cover the pot, and bring to a boil, over medium-high heat. Lower the heat and simmer, partially covered, for 10 minutes. Add sweet potato, and 1 teaspoon salt and cook for another 15 minutes, until tender. Stir in peanut butter mixture and cook for a few minutes, stirring every so often to make sure nothing sticks to the bottom of the pan. If the stew is too thick, add water.

Serve with peanuts and greens on the side. Great over quinoa and millet pilaf (recipe below).

Quinoa and Millet Pilaf
Serves 4 to 6

1/2 cup quinoa
1/2 cup millet
2 cups water

Toast grains in a small saucepan over medium-low heat. When you smell a faint aroma, add the water and a pinch of salt.

Cover and bring to a boil. Lower heat and simmer for about 10 minutes, until water has absorbed. Fluff with fork.


Tangled Noodle said...

I love this kind of dish - so saucy, perfect for over rice. However, I'd love to try the quinoa and millet pilaf; the pairing sounds so good!

Ramon said...

This is great!

Integrative Nutrition