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This vegetarian stew's main ingredient is sweet potato in a vegetable broth, spiced up with a bit of salsa, sweetened with peanut butter and fortified with brown rice. Amazingly nutritious, with a complexity of flavors. Shown here with a garnish of black bean/corn pico and flanked by griddled planks of Safeway's jalapeno/cheddar focaccia bread. |
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Hearty Vegetarian African Stew |
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Recipe by Lauren Law, preparation by Gary Dickens January 2011 |
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After last month's bacon/potato chowder recipe my friend Lauren Law sent this recipe to me as an alternative for our vegetarian readers. I know Lauren from our Red Cross days. She owns a business in Lansdowne called CPR By Law (http://cprbylaw.com), training business clients in CPR, First Aid, AED and other emergency responses. She is an outstanding instructor, the one to call if your business needs certification in these areas. It's a very fast, easy recipe...the hardest part is dicing the sweet potatoes (watch your fingers, sharpen your knife first). As such things go, she got the original recipe from a friend, loved it, adapted it slightly to her family's taste. I've left her notations intact from her email, part of foodie charm. The peanut butter is a marvelously sweet/nutty offset to the salsa component. A delicious, meat-free offering for a cold mid-winter's night. Thank you Lauren! |
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1 TBS vegetable oil 1 large onion chopped 1 medium sweet potato peeled and diced...I use two large 2 cloves garlic minced..I use just several minced and throw them peeled in the pot 8 cups chicken broth or vegetable broth....I use an organic box of it 1 tsp dried thyme..I never measure 1/2 tsp cumin but I add a little more 1 cup uncooked rice...I use brown rice 3 cups thick and chunky salsa...I use whatever salsa I have 1 cup diced unpeeled zucchini...I peel and use more than that 2/3 cup creamy peanut butter |
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Brown the onion and then add the sweet potatoes, cook 5 minutes and then add broth and the rest of the ingredients except the zukes and peanut butter...simmer at least 20-25 minutes....add zucchini....cook another 10-15 min until its all soft and rice is done too....lastly add the peanut butter It is all good and you can't make a mistake!
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