Dinner

African Nut Stew (Vegetarian) is for Dinner.

African Nut Stew (Vegetarian) takes 20 minutes to prepare.

African Nut Stew (Vegetarian) takes 30 minutes to cook.

African Nut Stew (Vegetarian) makes 9 servings.

The ingredients for African Nut Stew (Vegetarian) are:

3 TBSP Soy Sauce
1 Onion Sliced
2 Cups yams (Diced in 1 in cubes)
1 Carrot sliced
1 red bell pepper diced
4 Cups Vegetable stock
1 15 oz can garbanzo beans (Chick Peas)
1 15 oz can crushed tomatoes
1/2 cup fresh cilantro chopped
1/3 cup natural peanut butter
2 Tsp curry powder

Here is how you make African Nut Stew (Vegetarian):

Serves 8 - 10Heat 1/2 cup water and soy sauce in a large pot. Add onions and yams. Cook over high heat, stirring occasionally for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring ocassionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup of water, then add it to the soup along with the curry powder. Stir then cover and simmer 10 minutes.This soup freezes well, Serve with cooked grains or whole grain toast and a green salad.Number of Servings: 9Recipe submitted by SparkPeople user CHOWNOW.

The nutritional information for African Nut Stew (Vegetarian) is:

• Servings Per Recipe: 9
• Amount Per Serving
• Calories: 182.5

• Total Fat: 5.3 g
• Cholesterol: 0.0 mg
• Sodium: 582.6 mg
• Total Carbs: 29.3 g
• Dietary Fiber: 6.0 g
• Protein: 6.9 g

The dietary needs meet for African Nut Stew (Vegetarian) is Vegetarian