Healthy & Delicious: West African Vegetable Stew

Name: Healthy & Delicious: West African Vegetable Stew
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 6
Cuisine: African
Ingredients: 6 servings Freshly ground black pepper to taste; 411 grams chickpeas, drained and rinsed; 1 teaspoons cayenne pepper; 1 teaspoon cinnamon; 710 milliliters frozen chopped spinach; 2 large cloves garlic, minced; 1 teaspoon kosher salt; 473 milliliters onions, sliced into 1/4-inch crescents; 118 milliliters raisins; 454 grams sweet potato, peeled and chopped into 1/4-inch half slices (about the size of a checker); 1 large tomato, seeded and chopped; 710 milliliters low-sodium, reduced fat chicken or vegetable broth; 1 Tbsp vegetable oil

The recipe Healthy & Delicious: West African Vegetable Stew could satisfy your African craving in about 45 minutes. This gluten free and vegan recipe serves 6. This soup has 238 calories, 9g of protein, and 4g of fat per serving. It will be a hit at your Autumn event. Head to the store and pick up spinach, tomato, cinnamon, and a few other things to make it today.

Instructions

In a large nonstick skillet, heat oil over medium high.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add onion and cook 8 or 9 minutes, until very tender, stirring occasionally.

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Onion

Add garlic.

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Garlic

Saute 30 to 60 seconds, until fragrant.

Add sweet potato and tomato.

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Sweet Potato

Tomato

Saute 5 minutes.

Add raisins, cinnamon, cayenne, and broth. Turn heat to high and bring to a boil. Once boiling, cover, drop heat to low, and simmer for 15 minutes.

Ingredients you will need

Cinnamon

Ground Cayenne Pepper

Raisins

Broth

Uncover. Jack heat up to medium.

Add chickpeas and spinach, stirring to combine. Cook until spinach is totally thawed and chickpeas are warmed through.

Ingredients you will need

Chickpeas

Spinach

Add the 1 teaspoon salt and a little black pepper, if you so desire.

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Black Pepper

Salt

Serve with rice, couscous, or any fun grain you can think of.

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Couscous

Grains

Rice

Equipment

Frying Pan

Ingredients

Servings:

6servings

Freshly ground black pepper to taste 411grams

chickpeas, drained and rinsed 1teaspoons

cayenne pepper 1teaspoon

cinnamon 710milliliters

frozen chopped spinach 2large cloves

garlic, minced 1teaspoon

kosher salt 473milliliters

onions, sliced into 1/4-inch crescents 118milliliters

raisins 454grams

sweet potato, peeled and chopped into 1/4-inch half slices (about the size of a checker)1large

tomato, seeded and chopped 710milliliters

low-sodium, reduced fat chicken or vegetable broth 1Tbsp

vegetable oil

Recommended wine: Pinotage, Chenin Blanc, Riesling

Pinotage, Chenin Blanc, and Riesling are my top picks for African. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The The Winery of Good Hope Full Berry Pinotage with a 4.9 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.