Spicy African Stew

Create the flavors of Africa in a hearty, good-for-you stew that’s quick and easy to make.

This rich and vibrant vegan stew has been a favorite of many Co-op members, ever since Chelsea Green published The Co-op Cookbook: Delicious and Healthy Meals in Less Than Half an Hour in 2000. I’m happy to bring it back for those who missed it the first time around. 

Salsa is one of my favorite ingredients to use in quick and easy meals. The chopping and blending of fresh ingredients has already been done for you, and by choosing the heat you prefer, you take control of how spicy the dish is.

Like most of my recipes, this one lends itself to your personal variations, from chicken stock to brown rice to your favorite kind of bean.

1 Tbs. canola oil
1 medium onion, chopped
1 medium sweet potato, peeled and diced
2 cloves garlic, minced
1 small zucchini, peeled and diced
6 cups vegetable stock
3/4 tsp. dried thyme or scant tablespoon of fresh
1/2 tsp. cumin powder
3/4 cup long-grain white rice
16 oz. thick and chunky salsa
2  15 oz. cans garbanzo beans, drained and rinsed
1/3 cup creamy peanut butter

In a large saucepan, heat the oil to medium high and saute the onion, sweet potato, garlic, and zucchini about 5 minutes.

Add the stock, thyme, cumin, and rice. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.

Add the salsa and beans, and bring to a boil.

Add the peanut butter, and stir until combined. Serve hot.

The following two tabs change content below.

Rosemary Fifield

Co-op Board President Rosemary Fifield is a long-time member, foodie, author, and the Co-op's Education Director Emerita. Contact her at RosemaryFifield@board.coopfoodstore.com.

Latest posts by Rosemary Fifield (see all)