How To make African Vegetarian Stew
Ingredients
4
small
kohlrabies, peeled, chunks
1
tablespoon
onion, chopped
2
each
sweet potatoes, peeled, chunk
2
each
zucchini, sliced thick
5
each
tomatoes, or (16 ounce can), fresh
15
ounces
garbanzo beans, canned with liquid
1/2
cup
couscous, or bulgar wheat
1/4
cup
raisins
1
teaspoon
coriander, ground
1/2
teaspoon
turmeric, ground
1/2
teaspoon
cinnamon, ground
1/2
teaspoon
ginger, ground
14
teaspoons
cumin, ground
3
cups
water
Directions:
Parsnips may be substituted for the kohlrabi.
Serve the couscous separately, if desired.
Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.
1/8 recipe - 241 calories, 2 bread, 2 vegetable exchanges 42 grams carbohydrate, 8 grams protein, 2 grams fat 22 mg sodium, 658 mg potassium, 0 cholesterol
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MUST TRY Vegan African Food recipe | Cook with me [Easy & Healthy]
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List of ingredients for the this tasty curried plantain:
2 to 4 ripe plantains
1/2 to 1 can of coconut milk ( the more coconut milk, the juicer) - 13 oz can
1/2 to 1 cup of cooked quinoa
2 small carrots
1/2 yellow bell pepper
1/2 cup cut green beans
3 to 5 cups of fresh mushrooms (I like to mix Oyster, baby bella and Shiitake mushrooms)
1/2 leek (the white root + 2 green leaves)
1/2 white onion
4 to 8 cloves of garlic (I tend to use extra garlic because I love it)
A small thumb of ginger
1 15oz can of lentil
1/2 to 1 cup of fresh cilantro
Curry powder, black peppercorns and salt to taste
1 to 2 tablespoons of nutritional yeast
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3 MUST TRY Vegan African Food Recipes [Best Egusi Okra Soup]
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Recipes below!
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Sauteed Spinach & Plantains
Ingredients list:
- 48 oz of Frozen spinach (3 sachets of 16oz)
- 3.5 large tomatoes
- 1/2 large white onion
- 2 Tablespoons of vegetable oil
- 1 vegetable bouillon cube (Optional)
- About 2 teaspoons of onion powder
- Salt to taste
Egusi Soup & Cassava Fufu
Ingredients list:
- 3 cups of Ground Egusi (Melon seeds)
- 3 large tomatoes
- 3/4 of a celery stalk
- 1/2 of a large onion
- 9 cloves of garlic
- A small piece of ginger
- 2 cups of fresh okra, chopped
- 10 oz of mushrooms - the more the better. I used Oyster + Shiitake mushrooms.
- 1 to 2 vegetable bouillon cubes
- Onion powder
-Cayenne pepper (optional)
- Salt
Fufu:
- 2 cups of cassava fufu flour (We buy it at the african grocery store)
- 2 tablespoons of cornstarch (optional but it makes it thicker and we like it)
- About 6 cups of water
Method to cook the cassava fufu:
Pour 4 cups of cold water to 2 cups of fufu flour in a cooking pot. Stir the flour into paste until it gets lump free. Place the pot on the stove and cook for about 15 minutes. Stir continuously until the dough is smoothly blended. Add the rest of the water progressively and as needed.
Serve hot.
Nkok & Yucca root
Ingredients list:
- 5.5 Cups of Nkok leaves (also called Okazi leaves) - about 25 oz
- 16 oz of ground peanut or unsweetened & unsalted peanut butter
- 0.5 lb of palmnut cream concentrate
- 1/3 Cup of Cane sugar
- 1/2 to 1 teaspoon of Salt
- About 10 cups of water
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Hey there! Welcome to my Channel! I'm Fabiola and I'm a young mom currently based in Chicago. This Channel is all about sharing my journey to spread awareness of the plant-based lifestyle.
Yummy Vegetable stew that'd make you forget tomato Stew
1-Pot Chickpea Tomato Peanut Stew (West African-Inspired) | Minimalist Baker Recipes
A thick, creamy dairy-free soup inspired by African Peanut Stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!
Full Recipe:
Peanut stew has its origins in West Africa and is made with a base of ground nuts or nut butter (typically peanuts) and tomatoes. It’s more traditionally known as Maafe, Nkate Nkaway, and Ghanaian groundnut stew.
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Coconut curry kidney Beans Recipe VEGAN East African Swahili style
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INGREDIENTS:
* 3 cups kidney Beans
* 2 cups coconut milk
* 3 tbsp cold pressed coconut oil
* Salt
* 1/2 tsp Curry
* 1/2 tsp Black Pepper
* 1 cup chopped tomatoes
* 1 cup chopped green bell pepper
* optional pinch pepper flakes
* 1 & half cups chopped Shallot onions
* 1 tbsp minced garlic
* 1 optional whole Thai chili
* 2 whole garlic for cooking beans
* 4 sprigs scallion/spring onions bundled
* 1 tbsp chopped ginger
* water 1 liter for cooking beans, and extra as needed.
Directions
soak the beans for 1 hour
wash the beans add water to cover the beans
add garlic , chopped onions, spring onions and Thai Chilli to the pot and boil the beans for 45 minutes or until Mashable.
How to serve the beans
1. rice and beans dish bowl with eith avocado slices and a chunky tomato, onion, colantro, chili, lime juice salsa and fried onions
2. bean and rice borrito
Useful tools
======================================================
Presto 06300 Dehydro Electric Food Dehydrator -
Vitamix 5300 Blender, Professional-Grade, 64 oz -
Shun Classic 8” Chef’s Knife Handcrafted in Japan
Shun Classic Knife Block Set (5-Piece)
Coconut Meat Remover -
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