African Stew Recipes

Steps:

• Pour the hot stock over the peanut butter and stir until dissolved. Heat a very large pan and fry the onions in the oil for 5 mins to soften. Add the ginger, cayenne, if using, ½ tsp black pepper, coriander, cumin, chillies and bay and cook, stirring, for 2 mins.
• Tip in the tomatoes and the peanut stock, then stir in the chicken pieces. Put a lid on the pan and leave to simmer for 30 mins, stirring frequently to make sure the peanut butter doesn't stick to the base of the pan.
• Stir in the sweet potatoes, peppers and chopped coriander, then cook for 30 mins more. Serve sprinkled with the reserved coriander, with rice and lime wedges for squeezing over, if you like.

Steps:

• Heat the oil in a large Dutch oven until hot. Sprinkle the chicken pieces with salt and pepper and cook until browned on all sides, about 20 minutes. Remove the chicken to a plate. Add the onion, garlic, ginger and bouillon cubes to the pot and cook until the onions are translucent, about 5 minutes.
• Stir in the tomato sauce, tomato paste and peanut butter. Add 4 cups of water and the Scotch bonnet pepper. Return the chicken to the pot. Bring to a boil; reduce the heat and let simmer 10 to 12 minutes.
• Add the sweet potatoes, tomatoes and collard greens. Cover and simmer until the potatoes are easily pierced with a fork, about 25 minutes. (Remove the Scotch bonnet pepper if someone has a low tolerance for heat.)
• Serve warm with hot cooked rice, if using.

Steps:

• Heat oil in a skillet over medium heat. Add onion; cook and stir until translucent, about 5 minutes. Add seafood stock and tomato paste. Add bok choy, garlic, gumbo file, salt, pepper, and saffron; cook and stir until well incorporated, about 5 minutes. Add tilapia. Let simmer until flavors blend and fish flakes easily with a fork, 15 to 20 minutes.

Steps:

• cut beef into 1 inch cubes
• heat butter in pan add onions, carrots, garlic and fry until pale gold
• add beef cubes and fry until well-sealed and brown
• stir in tomato paste, cloves, ginger, cayenne pepper, salt and vinegar
• pour in stock then bring to boil
• cover and leave for 2hrs until meat is tender, stirring from time to time
• Mix peanut butter with the flour
• add a little a at time to the simmering stew until it thickens.
• I often make loads more than this as it freezes well, just double up the quantities. I make it in a slow cooker and dont do from item 7 until it is about to be served or about to be frozen. It needs to be simmering well to thicken with the flour. I always find it best to remove quite a bit of the stock and mix it with the peanut butter mix first then mix it with the rest of the mixture as it goes very lumpy if you just add it and stir and if the beef is too tender it will just get lost in the stock

Steps:

• In a large dutch oven heat oil over medium high heat.
• Add chicken, and brown.
• Remove chicken from pan and set aside.
• Reduce heat to medium low, and add garlic, onion and potato, celery and carrot to the pan.
• Saute for 2 to 3 minutes.
• Season with cumin, curry, black pepper, red pepper and salt.
• Return browned chicken and accumulated juices and add water to the pan.
• Place lid on pot and simmer, stirring occasionally, for 10 to 15 minutes.
• Remove lid, and stir in the peanut butter and garbanzo beans.
• Make sure the peanut butter is blended into it. Replace lid to simmer for 10 more minutes, or until chicken is cooked through and potatoes are tender.
• Remove from heat, adjust seasoning, sprinkle with cilantro and serve.

Steps:

• Heat oil in a large saucepan over medium heat. Add 2 tablespoons vegetable stock, onion, and garlic. Cook and stir until onion is soft, 3 to 5 minutes. Add remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce heat and cover the stew. Simmer until sweet potatoes and rice are tender, about 45 minutes.
• Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.
• Add the peanut butter mixture and kale to the stew. Cook until kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.

Steps:

• Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
• Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
• Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
• Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
• If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

Steps:

• Sprinkle chicken with salt and pepper. In a Dutch oven, cook chicken over medium heat in 2 teaspoons oil for 4-6 minutes or until no longer pink; remove and set aside., In the same pan, saute onion in remaining oil until tender. Add garlic and ginger; cook 1 minute longer., Stir in the peas, tomatoes, sweet potato, broth, peanut butter, 1-1/4 teaspoons thyme and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potato is tender. Add chicken; heat through., Serve with rice if desired. Sprinkle with remaining thyme.