Ingredients
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the stew base:
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1 large yellow onion, diced (optional)
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2 cloves garlic , minced
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1 inch piece fresh ginger, peeled and roughly chopped
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1 can full -fat coconut milk (original or light)
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1 cup unsweetened plant-based milk beverage (such as soymilk, almondmilk, oat milk, etc.)
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2 tablespoons tomato paste
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1 teaspoon ground cumin
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½ teaspoon ground coriander
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¼ teaspoon ground turmeric
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⅛ teaspoon ground nutmeg
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Salt and black pepper to taste
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the stew filling:
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1 cup brown rice, rinsed and drained
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1 red bell pepper, seeded and finely diced
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1 green bell pepper, seeded and finely diced
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1 small yellow squash, cut into bite-sized pieces
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1 cup frozen corn kernels
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1 cup cooked chickpeas, rinsed and drained (optional)
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1 cup cooked quinoa (optional)
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ingredients for serving:
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1 avocado , sliced and pit removed
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Fresh parsley , basil, and/or mint leaves, chopped
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Lime wedges
Directions
Subtitle: An Authentic West African Peanut Butter Stew With a Twist
Quick Description: This hearty and flavorful vegan stew is inspired by traditional West African peanut butter sauce and packed with bold spices, wholesome grains, and satisfying protein. It’s perfect for your next dinner party or family gathering.
Ingredients:
For the stew base:
* 1 large yellow onion, diced (optional)
* 2 cloves garlic, minced
* 1 inch piece fresh ginger, peeled and roughly chopped
* 1 can full-fat coconut milk (original or light)
* 1 cup unsweetened plant-based milk beverage (such as soymilk, almondmilk, oat milk, etc.)
* 2 tablespoons tomato paste
* 1 teaspoon ground cumin
* ½ teaspoon ground coriander
* ¼ teaspoon ground turmeric
* ⅛ teaspoon ground nutmeg
* Salt and black pepper to taste
For the stew filling:
* 1 cup brown rice, rinsed and drained
* 1 red bell pepper, seeded and finely diced
* 1 green bell pepper, seeded and finely diced
* 1 small yellow squash, cut into bite-sized pieces
* 1 cup frozen corn kernels
* 1 cup cooked chickpeas, rinsed and drained (optional)
* 1 cup cooked quinoa (optional)
Optional ingredients for serving:
* 1 avocado, sliced and pit removed
* Fresh parsley, basil, and/or mint leaves, chopped
* Lime wedges
Instructions:
1. In a large pot over medium heat, combine the stew base ingredients (coconut milk, plant-based milk, tomato paste, spices, and salt). Whisk until smooth and bring to a simmer.
2. Meanwhile, prepare the stew filling by combining the brown rice, bell peppers, squash, corn, and optional chickpeas and/or quinoa in a large bowl. Set aside.
3. Once the stew base has reached a gentle simmer, reduce the heat to low and let it cook uncovered for about 10 minutes. Stir occasionally to prevent sticking.
4. Add the contents of the stew filling bowl (rice mixture, vegetables, and optional legumes) to the simmering stew base, making sure everything is well combined. Cover the pot tightly and continue to cook over low heat for another 20-25 minutes, stirring occasionally. The liquid should almost completely absorb and the rice should be tender.
5. Remove the pot from the heat and allow the stew to sit covered for another 5 minutes before serving. This will help the flavors meld together and any remaining liquid will be absorbed.
6. Serve the exotic African night out in individual bowls, garnished with fresh herbs, avocado slices, and lime wedges if desired. Enjoy!
Difficulty level: Easy
Serving size: Makes about 8-10 generous servings
Note: To make this recipe budget-friendly, use less expensive plant-based milks like soy or oat instead of almond. You can also adjust the amount of spices according to your preference.
Steps
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1
Done
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In a large pot over medium heat, combine the stew base ingredients (coconut milk, plant-based milk, tomato paste, spices, and salt). Whisk until smooth and bring to a simmer. |
|
2
Done
|
Meanwhile, prepare the stew filling by combining the brown rice, bell peppers, squash, corn, and optional chickpeas and/or quinoa in a large bowl. Set aside. |
|
3
Done
|
Once the stew base has reached a gentle simmer, reduce the heat to low and let it cook uncovered for about 10 minutes. Stir occasionally to prevent sticking. |
|
4
Done
|
Add the contents of the stew filling bowl (rice mixture, vegetables, and optional legumes) to the simmering stew base, making sure everything is well combined. Cover the pot tightly and continue to cook over low heat for another 20-25 minutes, stirring occasionally. The liquid should almost completely absorb and the rice should be tender. |
|
5
Done
|
Remove the pot from the heat and allow the stew to sit covered for another 5 minutes before serving. This will help the flavors meld together and any remaining liquid will be absorbed. |
|
6
Done
|
Serve the exotic African night out in individual bowls, garnished with fresh herbs, avocado slices, and lime wedges if desired. Enjoy! Difficulty level: Easy Serving size: Makes about 8-10 generous servings Note: To make this recipe budget-friendly, use less expensive plant-based milks like soy or oat instead of almond. You can also adjust the amount of spices according to your preference. |
