West African Stew

Prep: 40 minutes Cook: 30-40 minutes


This recipe was sent in by Cheryl Christensen. She says it is a family favorite and she often makes it for "carnivorous" company because it is so exotic. Cheryl and her family are "Star McDougallers". Their story can be found on our web site.


  • 1 yellow onion diced
  • 6 cloves garlic, minced
  • 3 medium sweet potatoes, peeled, 1/2 inch cubes
  • 1 small eggplant, peeled, 1 inch cubes
  • 1 1/2 cups mushrooms, sliced
  • 1 each red, yellow, green pepper, 1/2 inch pieces
  • 2 cups okra, sliced (fresh or frozen)
  • 32 ounces vegetable broth
  • 1/2 tsp cayenne
  • 3/4 tsp ginger
  • 1/2 tsp coriander
  • 1/4 tsp turmeric
  • 1/4 tsp nutmeg
  • 1/2 cup molasses
  • 2 28 ounce cans diced tomatoes
  • 1/2 pound green beans, washed and tipped
  • 1 bunch kale, collard or turnip greens, chopped in thin strips
  • 3-4 15 ounce cans garbanzo beans, drained and rinsed


Put the onion, garlic, sweet potato, eggplant, mushrooms, peppers and okra into a large stock pot. Pour in the vegetable broth, and add the spices. Cover pot and bring to a boil. Let the veggies cook until they are just soft.

Add the molasses, tomatoes, green beans, kale, and garbanzo beans and bring pot back to a boil. Cook for another 5-10 minutes or until the green beans are just tender.

Serve over Basmati rice with fresh baked whole wheat bread. This makes a lot of food but is great as leftovers.

Hints: Add more cayenne if you like spicy dishes. Traditionally this is a hot dish. The bunch of greens should be about 3 uncooked cups. If you can't find okra in your local market, just leave it out. It tastes just fine without the okra, but okra is a traditional African vegetable.