African-Inspired Quinoa-Peanut Stew
This easy, robust soup, contributed by Marty Hall, has several elements of a certain style of traditional African soups—chilies, sweet potato, and a creamy peanut base. The grain of choice in an African soup like this would likely be millet, but here, quinoa, the nutritious South American super grain, makes for a delightful fusion. Adapted from Vegan Soups and Hearty Stews for All Seasons.
Serves: 6 to 8
- 2 tablespoons olive oil
- 1 large red onion, chopped
- 2 to 4 cloves garlic, minced
- 1 medium bell pepper, any color, diced
- 2 celery stalks, diced
- 1 to 2 fresh jalapeños, seeded and minced,
or one 4-ounce can diced mild green chilies
- Handful of celery leaves, chopped
- 1 large sweet potato, peeled and diced
- 6 cups water with 2 vegetable bouillon cubes
- 1 medium zucchini, diced
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon grated fresh ginger
- 1/2 cup raw quinoa, rinsed
- 1/2 cup smooth or chunky natural peanut butter
- Salt and freshly ground pepper to taste
- Dried hot red pepper flakes or other hot seasoning to taste
Heat the oil in a soup pot. Sauté the onion over medium heat until translucent, then add the garlic, bell pepper, and celery. Sauté 10 to 15 minutes, or until vegetables are golden and softened.
Add the remaining ingredients except the last three. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until quinoa is cooked and vegetables are tender, about 15 minutes.
Add the peanut butter, stirring well to blend in completely, then simmer over very low heat for another 10 minutes, or until the quinoa is puffy and the sweet potato is tender.
Season with salt, pepper, and red pepper flakes. If time allows, let the soup stand off the heat for an hour or so. It will thicken as it stands. Just before serving, adjust the consistency with water as needed, then heat through. Adjust the seasonings, then serve.
Per serving: Calories: 242; Fat: 14g; Protein: 8g; Fiber: 4g; Carbs: 24g; Sodium: 68mg
- Sample more recipes for global stews.