Try This Exotic Vegan Dish: West African Nut Stew Recipe
Welcome to my kitchen, where healthy eating and delicious recipes go hand in hand. Today’s recipe is a true celebration of African cuisine and a perfect choice for those following specialty diets like SCD, gluten-free, or dairy-free.
Get ready to awaken your taste buds with this comforting and aromatic West African Vegetable and Nut Stew recipe. This hearty stew is prepared with a combination of fresh vegetables and flavorful spices, all cooked in a rich and creamy peanut butter sauce. Peppers, zucchini, tomatoes, onions, and sweet potatoes mingle harmoniously in the pot to create a medley of textures and flavors.
But that’s not all! The addition of raw rice makes it a complete meal all on its own. Unlike many other rice dishes that require boiling first, this recipe calls for rinsing raw rice thoroughly and then allowing it to cook slowly along with the other ingredients in the stew. This unique cooking method results in perfectly tender grains that are infused with the broth’s savory flavors.
Whether you’re vegan, paleo or following the Whole30 diet, this recipe can be easily adapted to suit your tastes and dietary needs. So let’s dive into this mouth-watering West African Vegetable and Nut Stew recipe!
Why You’ll Love This Recipe
If you’re looking for a meal that’s both healthy and bursting with flavor, look no further than this Scd Gluten Free West African Vegetable and Nut Stew Recipe. This stew is the perfect embodiment of West African cuisine; it’s hearty, filling, and packed with bold flavors that will transport your taste buds straight to the heart of Africa.
But aside from its delicious taste, this recipe also checks all the boxes for those who want to maintain a healthy diet. Packed with nutrient-rich vegetables like bell peppers, zucchini, tomatoes, onions, and collard greens, this recipe is a great source of vitamins and minerals that will nourish your body. Plus, it’s completely gluten-free, dairy-free and free from any processed ingredients that are harmful.
And let’s not forget about the protein sources – this stew is jam-packed with plant-based proteins that will leave you feeling satisfied and full for hours. The inclusion of chickpeas and peanut butter provides a good dose of protein while also adding creaminess to the soup. The stew can be customized to include meat too such as chicken.
So whether you’re looking for a satisfying vegan or paleo/whole30 meal or something to warm you up on a cold winter evening, this stew has got you covered. Its versatility ensures it can be modified to fit any dietary restrictions without losing out on flavor. So what are you waiting for? Give this recipe a try today!
Ingredient List
Here are the ingredients you’d need to make this Scd Gluten Free West African Vegetable and Nut Stew at home:
For the Stew:
- 2 tablespoons peanut oil
- 1 diced onion
- 2 minced garlic cloves
- 1 tablespoon minced ginger
- 2 minced bell peppers
- 2 roughly chopped zucchini
- 22 oz canned diced/plum/ripe tomatoes
- 4 roughly chopped sweet potatoes
- 1 can drained and rinsed chickpea
- 3 cups roughly chopped collard greens
For the Seasoning:
- 1 teaspoon of coriander powder
- 1 teaspoon of ground or freshly grated dried ginger
- 1 teaspoon of ground or freshly grated cumin powder
For the Peanut Sauce:
- Half a cup of unsweetened, unsalted, and natural peanut butter
- 3 cups of hot water
To Serve:
- Cooked scd gluten-free raw rice or cooked scd illegal family white rice
The Recipe How-To
Now that we have gathered all the necessary ingredients, let’s start cooking! This Scd Gluten Free West African Vegetable and Nut Stew recipe is easy to follow even for beginner cooks.
Step 1: Preparing the Vegetables
- Wash and chop two bell peppers into bite-sized pieces.
- Chop one zucchini into cubes.
- Dice two tomatoes into small pieces.
- Cut one onion into medium-sized chunks.
Step 2: Making the Spice Mix
- In a small bowl, mix 1 teaspoon of cumin powder, 1 teaspoon of coriander powder, and 1 teaspoon of dried ginger.
- Finely chop three minced garlic cloves.
Step 3: Cooking the Stew
- Rinse 1 cup of raw rice and cook according to package instruction or as desired.
- In a large pot, heat up 2 tablespoons of peanut oil over medium-high heat.
- Add in the diced onion and minced garlic, sauté until fragrant and translucent for about 2-3 minutes.
- Add chopped bell peppers and cubed zucchini, stir continuously for about 5 minutes until they are tender-crisp.
- Sprinkle in the spice mix made in step two and continue stirring until all the vegetables are coated evenly.
- Pour in 22 oz of water or low-sodium vegetable broth and stir thoroughly.
- Add diced tomatoes, stir again, and let it come to a boil before turning down the heat to low-medium.
- Let it simmer for about 15-20 minutes until all vegetables are fully cooked but not mushy or overcooked.
- Once done, remove pot from heat and let cool for 5 minutes before adding in half a cup of peanut butter.
- Mix thoroughly until the peanut butter is completely melted and absorbed by the stew.
Step 4: Serving the Stew
- Serve hot on a bed of cooked SCD Illegal Family or brown rice, or any other gluten-free grain of your choice.
- Garnish with chopped cilantro, sliced jalapeño, and chopped roasted peanuts.
There you have it, a hearty and delicious vegan gluten-free African peanut stew that can be made easily at home.
Substitutions and Variations
As with any recipe, there are always substitutions and variations that can be made to suit your preferences and dietary needs. Here are some suggestions for making this West African Vegetable and Nut Stew recipe your own:
– Swap out the bell peppers for another type of pepper or add in jalapenos or chili flakes for some extra heat.
– Use sweet potatoes instead of regular potatoes, or swap in butternut squash or pumpkin for a heartier stew.
– To make this dish nut-free, use sunflower seed butter instead of peanut butter. Alternatively, omit the nut butter entirely and add a little coconut milk or creaminess.
– If you prefer a meat-based stew, use chicken instead of chickpeas or add in some shredded cooked beef or lamb.
– For a different flavor profile, try using curry powder instead of cumin and coriander or experiment with other spices like turmeric or cardamom.
– Add some leafy greens like collard greens or kale for an extra punch of nutrition.
Remember, cooking is all about experimentation and finding what works for you. Don’t be afraid to make substitutions and variations to make this recipe your own.
Serving and Pairing
A bowl of this West African Vegetable and Nut Stew makes for a warm and hearty meal that will leave you feeling totally satisfied. The peanut butter base gives the stew its rich and creamy texture, while the combination of vegetables and spices lend a sweet and savory flavor.
When it comes to serving and pairing this dish, there are plenty of options to choose from. For a traditional West African experience, serve the stew over raw rice cooked in the SCD gluten-free way. This will create a thick mixture that sticks together to enhance the flavors.
To balance out the richness of the peanut butter and vegetables, you may want to pair the stew with a light salad made with fresh greens or roasted vegetables. Alternatively, you can serve it as a side dish with grilled chicken or fish.
For a vegan gluten-free alternative, try pairing the stew with quinoa instead of rice. Quinoa’s nutty flavor complements the nutty undertones of the stew, creating an earthy and delicious combination.
No matter how you choose to serve or pair it, this West African Vegetable and Nut Stew will intrigue your taste buds with its bold mix of flavors from Africa, making every serving an enjoyable experience.
Make-Ahead, Storing and Reheating
One of the best things about this Scd Gluten Free West African Vegetable and Nut Stew recipe is that it can easily be made ahead of time. This is especially helpful if you have a busy week ahead and want to prepare some meals in advance.
To make this stew ahead of time, simply follow the instructions and allow it to cool completely. Once cooled, transfer it to an airtight container and store it in the refrigerator for up to 3 days.
To reheat the stew, you can do so on the stove over medium heat or in the microwave. If you decide to reheat on the stove, add a splash of water or broth to loosen the sauce. Stir often to prevent sticking and bring it back up to temperature. If using a microwave, transfer the stew to a microwave-safe dish and cover with a lid or plastic wrap with a few holes poked in it. Heat in 30-second intervals until it reaches your desired temperature.
If you’re looking for a way to store this delicious stew for even longer, try freezing it! Simply allow the stew to cool completely before transferring to freezer-safe containers or bags. For best results, freeze individual portions so you can easily thaw what you need without having to defrost an entire batch at once.
When you’re ready to enjoy your frozen stew, simply thaw by placing it in the refrigerator overnight. Then, reheat on the stove or in the microwave as directed above.
With these make-ahead, storing and reheating tips, you’ll be able to enjoy this Scd Gluten Free West African Vegetable and Nut Stew recipe any day of the week!
Tips for Perfect Results
For optimal results, these tips will come in handy while preparing the SCD Gluten-Free West African Vegetable and Nut Stew recipe.
Firstly, be sure to use fresh ingredients. The flavors of this dish rely heavily on the freshness of the vegetables used. Overripe tomatoes or aging bell peppers could throw off the balance and interfere with the overall taste profile. So, make sure you have fresh zucchini, onions, bell peppers, and tomatoes on hand.
Secondly, be mindful of the cooking time for each vegetable. You want them to be cooked evenly but retain their crunchiness as well. As such, It is advised to add the harder vegetables first like sweet potatoes, zucchinis last because they cook quickly. Cook until they are just enough taught to penetrate with a fork or knife without resistance. Otherwise; overcooked vegetables can become mushy and lose their taste.
Thirdly, for optimal results this recipe calls for using peanut oil which gives a rich nutty flavor that enhances this West African stew. However; Feel free to swap it with any other neutral-tasting oil like avocado or sunflower oil instead.
Fourthly, ensure a smooth peanut butter sauce by whisking it within an inch of its life before adding it to the stew pot! This step ensures even distribution of the peanut butter sauce throughout the dish and also avoids any clumping while cooking.
Finally, not only will the recipe benefit from your effort of making homemade vegetable broth but vegetarians can also use store-bought vegetarian bouillon cubes in place of chicken broth without compromising on flavor. The broth adds another level of depth to this delicious vegan stew!
By keeping these tips in mind when cooking SCD Gluten Free West African Vegetable and Nut Stew recipe you’ll be sure to have success in your efforts creating an authentic-tasting African-inspired meal!
Bottom Line
In conclusion, the Scd Gluten Free West African Vegetable and Nut Stew Recipe is a must-try for all food enthusiasts. This recipe is perfect for those who are looking to add some healthy, gluten-free, and dairy-free options to their diet. It is also great for those who are vegan or vegetarian. With its flavorful taste and high nutritional value, this dish will surely become one of your favorites.
By using ingredients such as peanut butter, bell peppers, zucchini, tomatoes, onions, cumin powder, coriander powder, and dried ginger, you can make a delicious and nutritious stew that everyone will enjoy. And with the added benefit of raw rice cooked SCD illegal family way, you can make this dish without any worries about gluten or dairy.
So what are you waiting for? Try this Scd Gluten Free West African Vegetable and Nut Stew Recipe today! Trust me; you won’t be disappointed. Enjoy it as a hearty meal on its own or pair it with some sweet potatoes or rice for a complete dinner experience. This recipe is versatile and customizable; feel free to experiment with different substitutions and variations.
In the end, the Scd Gluten Free West African Vegetable and Nut Stew Recipe is not only delicious but also packed with essential nutrients that your body needs. By incorporating this recipe into your regular meal plan, you can ensure that you are getting all the benefits of healthy eating. So go ahead; indulge in a bowl of warm, comforting stew that is good for you and good for your taste buds.
Scd Gluten Free West African Vegetable and Nut Stew Recipe
Ingredients
- 3 cups raw rice, cooked (SCD illegal, only for other family members)
- 3 tablespoons peanut oil
- 2 tablespoons minced garlic cloves
- 1 tablespoon dried ginger
- 2 teaspoons coriander powder
- 3 tablespoons cumin powder
- 3 onions, finely chopped
- 4 tomatoes, finely chopped
- 3 cups chicken stock (use vegetable stock to make this vegetarian)
- 3 zucchini, finely chopped
- 3 bell peppers, seeded and finely chopped
- 3/4 cup peanut butter
Instructions
- Cook rice.
- Sauté garlic, ginger, coriander, cumin & onions in peanut oil until onion is lightly browned.
- Add 1 cup of stock and tomatoes, zucchini & bell peppers and simmer until soft, about 20 minutes.
- Add remaining stock and peanut butter and simmer for a further 5 minuets.
- Serve over rice,.
Add Your Own Notes
Nutrition
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