African Sweet Potato Stew with Red Beans and Peanut Sauce
20 minutes preparation then... overnight in a slow cooker, lowest setting OR 15-20 minutes on lowest setting of a pressure cooker OR 30-40 minutes on top of the stove
Serves:
A simple, hearty stew that is full of rich flavour - and with three possible cooking methods! Like all stews, it is even nicer the next day.
Good with brown or white rice; quinoa; bulghur; warm flatbread
Ingredients:
Oil spray, about 3 squirts
1 tbsp grated peeled fresh ginger
1 1/2 tsp ground cumin
¼ tsp chilli powder, or to taste
3 tbsp good quality peanut butter, smooth or crunchy
3 tbsp roughly chopped peanuts
6 lime wedges
Salt and fresh ground black pepper to taste
Method:
1. Sauté onion and garlic in the oil spray for a minute. Cover and cook 5 minutes or until tender, adding a little water if it starts to stick.
2. Place onion mixture in the cooking pan of your choice (slow cooker/pressure cooker/ordinary saucepan). Add the rest of ingredients - up to the chilli powder. Slow cooker: cook on low for 8 hours; pressure cooker: cook for 15-20 minutes on low; saucepan, bring to the boil then cook for 30-40 minutes or until tender.
3. Spoon a ladleful of the cooking liquid into a small bowl. Add the peanut butter and mix well with a whisk or fork until smooth. Add this to the stew.
4. Season with salt and pepper to taste. Top with chopped peanuts and serve with lime wedges -and hot pepper sauce on the side if desired.
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