African-Inspired Yam and Bean Stew: Hearty Vegan Delight 🍠

Senegalese Sweet Potato, Rice, and Beans Stew 🍲

Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 17

Description:

In the early 1990s, a dear friend returned from Goree Island in Senegal with not only memories but also this delightful recipe – a hearty, flavorful stew of yams, black-eyed peas, and rice. Traditionally served on New Year’s Day, this dish offers a burst of African-inspired goodness. Adjust the level of hot pepper to suit your taste buds.

Ingredients:

• 1/2 cup chopped onions
• 5 cloves of garlic, minced
• 10 tablespoons of tomato paste
• 1 cup dried black-eyed peas, soaked overnight
• 2 large carrots, diced
• 5 medium sweet potatoes, peeled and cubed
• 2 cups rice
• 5 cups water
• 1 vegetable bouillon cube
• 1 teaspoon salt
• 2 teaspoons black pepper (adjust to taste)
• 1 teaspoon hot pepper (adjust to taste)

Instructions:

1. Saute Onions and Garlic: In a large pot or vat, heat some oil over medium heat. Add the chopped onions and minced garlic, sautéing until they turn translucent and fragrant.

2. Incorporate Tomato Paste: Once the onions and garlic are cooked, add the tomato paste to the pot. Mix it thoroughly with the onions and garlic, ensuring it’s evenly distributed.

3. Add Water and Seasonings: Pour in approximately 10 cups of water and bring it to a boil. Once boiling, add the vegetable bouillon cube, soaked black-eyed peas, diced carrots, cubed sweet potatoes, black pepper, hot pepper, and salt. Adjust the amount of hot pepper based on your preference for spiciness.

4. Cook Until Tender: Allow the stew to boil until the black-eyed peas are tender. This usually takes around 20-25 minutes, but it may vary depending on the peas’ soaking time and freshness.

5. Incorporate Rice: Once the peas are tender, add the rice to the pot. Stir well to ensure the rice is submerged in the liquid.

6. Simmer: Cover the pot and let the stew simmer for 10 minutes. Afterward, remove the lid and continue simmering for an additional 10 minutes, allowing the rice to cook through.

7. Avoid Stirring: During the cooking process, refrain from stirring the stew until the very end. Stirring too early may cause the rice to become mushy.

8. Adjust Consistency: If the stew appears too thick or if you prefer a thinner consistency, you can add more water as needed. Conversely, if it’s too watery, continue simmering the stew uncovered until it reaches your desired thickness.

9. Serve and Enjoy: Once the rice is cooked and the stew has reached your desired consistency, it’s ready to be served! Ladle generous portions into bowls and savor the rich flavors of this Senegalese-inspired dish.

Nutritional Information (per serving):

• Calories: 357.9
• Fat Content: 7.1g
• Saturated Fat Content: 1g
• Cholesterol Content: 0mg
• Sodium Content: 865.6mg
• Carbohydrate Content: 66.5g
• Fiber Content: 4.7g
• Sugar Content: 4.1g
• Protein Content: 6.8g

Tips:

• For a richer flavor, consider using homemade vegetable broth instead of a bouillon cube.
• If you’re short on time, you can use canned black-eyed peas instead of soaking dried ones overnight.
• To make this dish even heartier, you can add other vegetables such as bell peppers, spinach, or kale.
• Serve this stew with a side of crusty bread or steamed greens for a complete and satisfying meal.

This Senegalese Sweet Potato, Rice, and Beans Stew is a celebration of flavors and cultures, perfect for sharing with loved ones on any occasion. Enjoy the warmth and nourishment it brings to your table! 🌟