West African Stew

September 9, 2009 at 12:27 pm (Beans, Entrée, Potatoes, Soups)
Tags: Fat Free, McDougall, Stew, Vegan

West African Stew In Flat Bowl Poured Over 1/2 Cup Brown Rice

West African Stew In Flat Bowl Mixed With 1/2 Cup Of Brown Rice

Leftover West African Stew Packed Up In 4-Cup Bowls

Peeled and Chopped Yams, Chopped Kale

Eggplant, Peeled & Chopped

Chopped Red, Yellow, & Green Bell Peppers

Molasses, Ginger, Cayenne, Coriander, Turmeric, Nutmeg

Fat Free Vegetable Broth, Canned Tomatoes, Canned Garbanzo Beans

Sliced Crimini Mushrooms, Onion, Garlic, Bell Peppers

Eggplant, Kale, Yams

Frozen Okra & Frozen Green Beans

This recipe comes from the September 2003 McDougall newsletter.

“WEST AFRICAN STEW

This recipe was sent in by Cheryl Christensen. She says it is a family favorite and she often makes it for “carnivorous” company because it is so exotic. Cheryl and her family are “Star McDougallers”. Their story can be found on our web site.

Preparation Time: 40 minutes
Cooking Time: 30-40 minutes
Servings: 12

1 yellow onion diced
6 cloves minced garlic
3 medium sweet potatoes, peeled, 1/2 inch cubes
1 small eggplant, peeled, 1 inch cubes
1 1/2 cups mushrooms, sliced
1 each: red, yellow, green pepper, 1/2 inch pieces
2 cups okra, sliced (fresh or frozen)
1 32-ounce container of vegetable broth
1/2 teaspoon cayenne (add more if you like spicy dishes…traditionally this is hot)
3/4 teaspoon ginger
1/2 teaspoon coriander
1/4 teaspoon turmeric
1/4 teaspoon nutmeg
1/2 cup molasses
2 28-ounce cans diced tomatoes
1/2 pound green beans, washed and tipped
1 bunch kale, collard or turnip greens, chopped in thin strips (about 3 uncooked cups)
3-4 15-ounce cans garbanzo beans, drained and rinsed

Put the onion, garlic, sweet potato, eggplant, mushrooms, peppers and okra into a large stock pot. Pour in the vegetable broth, and add the spices. Cover pot and bring to a boil. Let the veggies cook until they are just soft.
Add the molasses, tomatoes, green beans, kale, and garbanzo beans and bring pot back to a boil. Cook for another 5-10 minutes or until the green beans are just tender.
Serve over Basmati rice with fresh baked whole wheat bread. This makes a lot of food but is great as leftovers.

Hint: If you can’t find okra in your local market, just leave it out. It tastes just fine without the okra, but okra is a traditional African vegetable, possibly introduced into the southern US by slaves.”

Letha’s Notes: This was good. I like my onions/mushrooms/green beans/kale cooked well so instead of following the directions above, I started by sautéing the onions & mushrooms, then I added all the other ingredients & simmered it for 45 minutes. The next time I make this I’d cut back on the kale. I didn’t measure the kale in cups, just using the whole bunch. I think I ended up using more like six cups and it’s a little much.

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