African Sweet Potato and Peanut Stew

This is an authentic, hearty and flavorful stew. Serve it over rice, quinoa (which is incredibly nutritious), or couscous (which is a traditional North African accompaniment).

INGREDIENTS

• 3 tablespoons water for sautéing
• 3 sweet potatoes, peeled and cut into 1/2-inch cubes (see below)
• 2 medium yellow onions, chopped
• 3 garlic cloves, pressed or minced
• One 15-ounce can red kidney beans, drained and rinsed
• 2 red bell peppers, seeded and cut into 1/2-inch squares
• One 15-ounce can diced tomatoes or 2 fresh tomatoes, diced
• 1/2-3/4 cup smooth natural peanut butter (crunchy works great, too)
• 1/2 teaspoon salt, or to taste
• 1 teaspoon ground cumin
• 1 teaspoon ground cinnamon
• 1/2 teaspoon cayenne pepper
• 3 teaspoons light brown sugar
• 4 cups vegetable stock
• 1 teaspoon grated fresh ginger
• Chopped fresh cilantro, for garnish (optional)

STEP BY STEP

1. Heat the water in a soup pot over medium heat.
2. Add the onions and garlic and cook until softened, about 5 minutes.
3. Add the bell peppers, cover, and cook until softened, about 5 minutes.
4. Stir in the brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.
5. Stir in the peanut butter, and distribute it evenly throughout.
   – You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot. It will make it easier to incorporate it into the stew.
6. Add the sweet potatoes, kidney beans, and tomatoes, and stir to coat.
7. Add the vegetable stock, bring to a boil, then reduce the heat to low and simmer until the sweet potatoes are soft, about 30 minutes.
8. Taste and add salt, if necessary.
9. Serve in individual bowls, and top with chopped nuts and cilantro, if desired.
10. Serves 6 to 10.

Thanks to Kitty Bryne for writing this recipe down for me.
Inclusion here is solely for the use of Grandpa and his family members.
Excerpted from THE 30-DAY VEGAN CHALLENGE by Colleen Patrick-Goudreau. Copyright © 2011 by Colleen Patrick-Goudreau.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from Ballantine Books, a division of Random House, Inc.