Friday, July 17, 2015


I did mention previously that I like peanut butter on pretty much anything, and this stew is no exception.  If you have never tried an African stew, you are in for a real treat.  Filled with veggies, beans, red lentils, and a thick spicy peanut sauce, this will surely leave you both satisfied, and craving for more.

A popular way to serve this type of stew is over couscous, quinoa, or rice.  But mind you, it can be eaten on its own because it is quite nutritious and filling.  The stew will look very "soupy" at first.  However do not fear, because it will thicken as it cooks with the help of the brown rice flour, the red lentils, and the starch from the vegetables.



For the stew:

  • 1 tablespoon of coconut oil
  • 1 onion, chopped
  • 1 inch ginger piece, skin removed, and chopped finely
  • 3 garlic cloves, chopped
  • 2 cups of green beans, chopped into 1 inch pieces
  • 2 cups kabocha squash, seeded, skin removed, and cut into 1/2 -3/4 inch cubes
  • 2 carrots, sliced
  • 2 cups of potatoes, skin removed, and cut into 1/2- 3/4 inch cubes
  • 2 medium tomatoes, chopped
  • 3 cups of cooked white cannellini beans (about 1 1/3 dried, click here to learn how to cook beans)
  • 1/2 cup of dried red lentils
  • 1 tablespoon of brown rice flour
  • Sea salt and pepper to taste

For the sauce:

  • 4 cups of veggie broth
  • 1/3 cup of smooth, natural, unsalted peanut butter
  • 1 tomato 
  • 2 teaspoons of cumin powder
  • 2 teaspoons of curry powder
  • 1/2 teaspoon of crushed red peppers (optional-spicy)
  • 1/4 teaspoon of cinnamon powder
  • Sea salt and pepper to taste

 For the topping:

  • 1/3 cup of non salted roasted peanuts, chopped
  • 1/3 cup of cilantro, chopped


  1. In a high speed blender, mix all of the sauce ingredients together until smooth. Reserve.
  2. In a large pot, heat up the coconut oil under medium-high heat.
  3. Add the onion, ginger, and garlic, and cook 3-4 minutes until translucent.
  4. Add the green beans, the squash, the carrots, the potatoes, and the tomatoes and continue cooking for 3-4 minutes.
  5. Add the beans, the red lentils, and the rice flour.  Mix well. 
  6. Add salt and pepper to taste.
  7. Add the sauce, bring to a boil, then reduce the heat, and let everything simmer for 25-30 minutes under medium low, half covered.  Do this until the sauce has thickened and the vegetables are tender.  Mix a few times during cooking so that the lentils do not stick to the bottom of your pan. 
  8. Serve warm, on it's own or over couscous, quinoa, or rice.  Sprinkle each plate with some chopped roasted peanuts and/or fresh cilantro.


This will make 4 servings

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