HomehealthAfrican Nut Stew

African Nut Stew

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3 Tbsp (30 mL) soy sauce
1 onion, sliced
2 cups (500 mL) yams, diced in 1-in (2.5-cm) cubes
1 carrot, sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 cups (1 L) vegetable stock
1 15-oz (465-g) can garbanzo beans
1 15-oz (465-g) can crushed tomatoes
1/2 cup (125 mL) fresh cilantro, chopped
1/3 cup (80 mL) natural peanut butter
2 tsp (10 mL) curry powder

Heat 1/2 cup (125 mL) of water and the soy sauce in a large pot. Add onion and yams. Cook over high heat, stirring occasionally, for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring occasionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup (80 mL) of water, then add it to the soup along with the curry powder. Stir, then cover and simmer 10 minutes.

This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.

Serves 8-10.

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Linda Barbara

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