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African Sweet Potato Stew with Red Beans and Peanut Sauce

low fat low sugar, diabetic friendly
2 spoon difficulty rating

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:

African Sweet Potato Stew with Red Beans and Peanut Sauce

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 large red onion, chopped
  • 4 garlic cloves, minced
  • 1-3 tbsp water if onions start to catch
  • 680g/1 1/2 lbs or 3 large sweet potatoes, peeled and roughly chopped into smallish pieces
  • 1 tin aduki beans OR 240g home-cooked adukis. If you can't get them, use kidney beans
  • 300ml rich stock - made from vegan bouillon like Marigold red tub, Green Oxo or other vegan ready-mades
  • 1 red pepper, finely chopped
  • 680g/1 1/2 lbs fresh tomatoes, cored, seeded, and diced. Alternatively, use 3 tins whole plum tomatoes
    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
  • Hot pepper sauce to serve if liked
  • 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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