| African Stew - Recipe #115 |
|---|
| Author: | Dr. T. Collin Campbell | | Ingredients: | 1 med. onion, chopped
1 green pepper, chopped
3 cups water - 4 cups water
4 cloves garlic, minced
1 Tbsp fresh ginger, minced
1 pinch cayenne pepper (or more if you like it spicy)
1 Tbsp ground cumin
1 large sweet potato, peeled and cut into 1 inch cubes
1 package frozen spinach or 1/2 pound of fresh
8 ounces frozen corn
1 6 oz can tomato paste
1 medium zucchini, trimmed and sliced
1/4 cup peanut butter
salt and pepper to taste
hot cooked brown rice for serving | | Directions: | In a soup pot, heat 1/2 cup water. When hot, add onions and peppers. Cook over high heat until peppers and onions are soft. About 6 - 8 minutes.
Reduce heat to medium. Add garlic, ginger, cayenne pepper and cumin. Cook 1 - 2 minutes longer. Add water, sweet potatoes, spinach, corn, tomato paste and zucchini. Bring the mixture to a boil, reduce heat, cover and simmer for 20 minutes or until potato is easily pierced with a fork. Add more water if needed.
Add peanut butter, salt and pepper. Cook over medium heat for 5 - 7 minutes. Serve over cooked brown rice. | | Prep Minutes: | 0 |
|
