Home healthy meals African Veggie Chickpea Stew

African Veggie Chickpea Stew

written by Head Health Nutter January 22, 2011

Are you looking for a warm, tasty, protein-packed, healthy (and vegetarian) meal to warm you during these chilly January days? Well, you’re in luck because today I’m sharing with you one of my favourite winter recipes!

Seven years ago I came across this African Chicken Stew recipe made with peanut butter. Although I had tried chicken peanut satay before, it struck me as an unusual mixture of flavours to include in a stew. I’m so happy I overcame my original resistance because it’s become a typical winter dish at my house!

For the carnivores reading this, please click on the link above and try it yourself.

For all you vegetarians out there (or carnivores who want to save money and the environment), try this adapted vegetarian recipe:

African Veggie Chickpea Stew

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Serves: 4 Prep Time: Cooking Time:

Ingredients

  • 1 tbsp extra virgin, cold-pressed olive oil
  • 4 garlic cloves, crushed
  • 1 med onion, chopped
  • 2 med potatoes, chunked
  • 2 large carrots, chunked
  • 1 small cubanelle pepper, chopped
  • 3/4 cup unsalted, natural-style peanut butter
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup filtered water
  • 1 tsp ground cumin
  • 1 tsp ground coriander seed
  • 1 tsp ground black pepper
  • 1 tsp sea salt
  • 1 tsp crushed red pepper flakes

Instructions

  1. In a large skillet with a tight-fitting lid, heat oil over medium heat. Add garlic, onion, carrots, cubanelle pepper and potatoes to the pan; saute for 2 to 3 minutes. Season with spices. Do not let garlic brown.
  2. Mix in water. Place lid on skillet and simmer, stirring occasionally, for 10 to 15 minutes.
  3. Remove lid, and stir in the peanut butter and chickpeas. Make sure the peanut butter is blended in. Replace lid and simmer for 10 more minutes, or until potatoes and carrots are tender.
  4. Remove from heat, adjust seasoning, and serve.

Notes

Steph's Time-Saving Tip: purchase a small, roasted BBQ chicken from your grocer's deli section. When you get home, strip the meat from the bones (you don't need the fatty skin, either) and treat it like the `browned chicken' in the recipe.

Have you tried this type of African stew before? What did you think of it?

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3 comments

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Reply
habibur April 29, 2011 at 4:25 am

thanks for the nice recipes

Reply
Head Health Nutter May 1, 2011 at 5:31 pm

You’re most welcome, habibur! Enjoy! 🙂

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