Vegetarian Mafe (African Stew)
Recipe: #11403
December 04, 2013
Categories: Cabbage, Squash, African, Sunday Dinner, Gluten-Free, Heart Healthy, Kosher, Low Cholesterol, No Eggs, Non-Dairy, Vegan, Vegetarian, Turnips, Vegetarian Dinner, Vegan Dinner, more
"A vegetarian version of the African chicken stew. Serve over cooked rice, if desired."
Original is 5 servings
Ingredients
Nutritional
- Serving Size: 1 (866.6 g)
- Calories 726.5
- Total Fat - 38.7 g
- Saturated Fat - 6.7 g
- Cholesterol - 0 mg
- Sodium - 1211.1 mg
- Total Carbohydrate - 85.8 g
- Dietary Fiber - 17.3 g
- Sugars - 28.3 g
- Protein - 21.3 g
- Calcium - 214.2 mg
- Iron - 6.1 mg
- Vitamin C - 148.1 mg
- Thiamin - 0.5 mg
Step by Step Method
Step 1
Heat oil in Dutch oven or heavy soup pot over medium-high heat.
Step 2
Add the onions and cook until beginning to brown.
Step 3
Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
Step 4
Stir in tomato sauce and about one cup of water (depending on thickness of stew you desire). Reduce heat & simmer until all the vegetables are tender (15-30 minutes).
Step 5
Spoon out half a cup of the broth & mix it with the peanut butter to make a smooth paste. Return to the pot & simmer for 15 minutes.
Step 6
Serve over cooked, hot rice (optional).
Tips
No special items needed.
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