Description
A rich and flavorful collection of traditional African stews, perfect for a hearty meal.
Ingredients
Scale
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 bell pepper, chopped
- 2 carrots, diced
- 2 potatoes, diced
- 1 can (14 oz) diced tomatoes
- 1 cup vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup spinach or kale, chopped
- Fresh cilantro for garnish
Instructions
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the garlic and ginger, cooking for an additional 1 minute.
- Add the bell pepper, carrots, and potatoes, cooking for 5-7 minutes until slightly softened.
- Stir in the diced tomatoes, vegetable broth, cumin, coriander, paprika, cayenne pepper, salt, and pepper.
- Bring the mixture to a boil, then reduce heat and let simmer for 20-25 minutes or until the vegetables are tender.
- Add the chickpeas and spinach or kale and cook for another 5 minutes until heated through.
- Serve hot, garnished with fresh cilantro.
Notes
- You can add different vegetables or proteins like chicken or beef to customize your stew.
- Serve with rice, couscous, or bread for a complete meal.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6
- Sodium: 500
- Fat: 10
- Saturated Fat: 1
- Carbohydrates: 55
- Fiber: 12
- Protein: 15
Keywords: African stews, vegetarian stew, hearty stew recipe, African cuisine, chickpea stew