African Potato Stew Rezept

A vibrant and flavorful vegetarian stew, originating from Kenya and other East African regions! This recipe, adapted from the beloved 1997 cookbook "Vegetarian Planet," boasts tender potatoes, sweet potatoes, and collard greens simmered in a fragrant blend of spices. A perfect hearty and healthy meal, ready in under an hour.

Vorbereitung 20 Min.
Kochzeit 35 Min.
Kalorien 311.3 kcal
Eiweiß 19g
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African Potato Stew 208

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Zutaten für African Potato Stew

  • 2 tablespoons Canola Oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • Poppy Seeds
  • Mustard Seeds
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cloves
  • 1 1/2 pounds russet potatoes, peeled and cubed
  • 4 cups water
  • 1 teaspoon salt, plus more to taste
  • 1 medium head cauliflower, cut into florets
  • 1 pound sweet potato, peeled and cubed
  • 1 cup collard greens, chopped
  • 1/2 cup raisins
  • 2 tablespoons apple cider vinegar, or to taste
  • 1/4 teaspoon black pepper
  • 1 teaspoon cumin seeds
  • fresh cilantro, for garnish (optional)

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Zubereitung von African Potato Stew

  1. Heat 2 tablespoons of vegetable oil in a large pot over medium heat. Add 1 medium chopped onion and 2 cloves minced garlic. Cook for 5 minutes, stirring occasionally, until onions soften.
  2. Add 1 tablespoon grated fresh ginger, 1 teaspoon cumin seeds, 1 teaspoon ground coriander, and 1/2 teaspoon ground cloves. Cook, stirring frequently, for 2 minutes until fragrant.
  3. Add 1.5 pounds cubed potatoes, stirring well. Pour in 4 cups of water. Bring to a boil over high heat.
  4. Once boiling, reduce heat to low, add 1 teaspoon salt, and simmer uncovered for 15 minutes, stirring occasionally, until potatoes are almost tender.
  5. Stir in 1 medium head cauliflower, cut into florets; 1 pound sweet potato, peeled and cubed; 1 cup chopped collard greens; and 1/2 cup raisins. Continue to cook for another 10-15 minutes, or until potatoes and sweet potatoes are tender.
  6. Season with 2 tablespoons apple cider vinegar (or to taste), additional salt to taste, and 1/4 teaspoon black pepper. Add more water if the stew becomes too dry.
  7. Serve hot and enjoy! Garnish with fresh cilantro (optional).

Nutrition Information (Approximate per serving)

Sodium

33 g

Sugar

51g

Fat

4g

Carbs

17g

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Main Dish / Dinner African Healthy Vegetarian Vegan Gluten Free One Pot Meals

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Low Protein Healthy Soups Stews Potatoes Vegetables African Low Fat Vegetarian Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Greens Collard Greens

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von African Potato Stew?

African Potato Stew dauert insgesamt etwa 55 Minuten – ungefähr 20 Minuten Vorbereitung und 35 Minuten Kochzeit.

Wie viele Kalorien hat African Potato Stew?

African Potato Stew hat etwa 311.3 Kalorien pro Portion, mit ungefähr 19 g Eiweiß, 17 g Kohlenhydraten und 14 g Fett.

Welche Zutaten brauche ich für African Potato Stew?

Die wichtigsten Zutaten für African Potato Stew sind Canola Oil, Onions, Garlic Clove, Fresh Ginger, Poppy Seeds, Mustard Seeds. Die vollständige Liste mit Mengenangaben findest du oben.

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