Recipe by: Dr. Vincent Esposito Ms, DC
This absolutely delicious, West African inspired Peanut and Black Bean Stew is bursting with vibrant veggies and antioxidants from the wonderful spices that will fill your kitchen with a mouth-watering aroma.
We’ve served this amazing stew with quinoa, cilantro, mint, fennels and chili to boost it’s vitamin and mineral content even further.
Cook this in big batches so you can eat for days or freeze.
West African Inspired Peanut & Black Bean Stew
Ingredients
- 1 ⁄2 lb. Sweet Potatoes
- 1 15 oz.Black Beans
- 1 15 oz. can Crushed Tomatoes
- 1 ⁄2 head Fennel chopped, bulb and fronds separated
- 2-3 cups Kale or other leafy green, chopped
- 1 ⁄2 Yellow Onion diced
- 3-4 cloves Garlic minced
- 2 t Ginger minced
- 1 Jalapeno Peppers diced (optional)
- 1 t Tomato Paste
- 1 t Ground Cumin
- 1 t Ground Cloves
- 1 t Ground Coriander
- 1 t Ground Cinnamon
- 1 t Dried Thyme
- 1 Lemon juiced
- 1-2 T Peanut Butter
- 1 ⁄2 cup Cilantro chopped
- Salt & Pepper to taste
For serving
- Cooked Quinoa or Brown Rice
- Chopped Cilantro
- Chopped Mint
- Lemon Zest
- Chili Flakes
- Fennel Fronds
Instructions
- Rinse and chop the produce accordingly.
- Set a Dutch oven to medium heat. Once hot, add the onion. Cook until translucent, 4-5 minutes. Then, add garlic, ginger, fennel bulb, and jalapeno pepper. Cook for 2 additional minutes.
- Add the tomato paste and spices. Cook for 2-3 minutes, stirring frequently to avoid burning. Add water if needed to avoid burning.
- Add the vegetable stock, sweet potatoes, peanut butter, crushed tomatoes, and beans. Bring to a boil, then cover and reduce the heat to a simmer. Cook for 20-25 minutes, until the sweet potatoes are tender.
- Add the kale and lemon juice. Stir to combine, and season to taste.
- Serve with your desired garnishes and grain of choice. Enjoy!
