West African Stew
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.
Serves: 12
Prep Time: 40 min
Cook Time: 35 min
Ingredients
1
Yellow onion, diced
6 Cloves
Minced garlic
3 Medium
Sweet potatoes, peeled, 1/2 inch cubes
1 Small
Eggplant, peeled, 1 inch cubes
1 ¬Ω Cups
Mushrooms, sliced
1 Each:
Red, yellow, green pepper, 1/2 inch pieces
2 Cups
Okra, sliced (fresh or frozen)
1 32-ounce Container
Vegetable broth
¬Ω Teaspoon
Cayenne (add more if you like spicy dishes...traditionally this is hot)
¾ Teaspoon
Ginger
¬Ω Teaspoon
Coriander
¼ Teaspoon
Turmeric
¼ Teaspoon
Nutmeg
¬Ω Cup
Molasses
2 28-ounce Cans
Diced tomatoes
¬Ω Pound
Green beans, washed and tipped
1 Bunch
Kale, collard or turnip greens, chopped in thin strips (about 3 uncooked cups)
3-4 15-ounce Cans
Garbanzo beans, drained and rinsed
Directions
1
Put the onion, garlic, sweet potato, eggplant, mushrooms, peppers and okra into a large stock pot.
2
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.
3
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.
4
Serve over Basmati rice with fresh baked whole wheat bread. This makes a lot of food but is great as leftovers.
Hint: 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, possibly introduced into the southern US by slaves.
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