African Vegetables

Excerpted from The China Study Cookbook: Revised and Expanded Edition by LeAnne Campbell, PhD

From LeAnne: This rich, vibrantly flavored West African stew is often made with chicken. I’ve replaced the chicken with corn and zucchini, and it’s one of our favorite meals. We especially like serving it with Simple Cabbage Slaw.

Makes 6 servings

1 cup chopped onions
1 cup chopped green bell peppers
4 garlic cloves, minced
1 teaspoon grated fresh ginger
2 tablespoons vegetable broth
¼ teaspoon cayenne pepper
1 cup water
1 large sweet potato, peeled and cut into 1-inch cubes
1 medium zucchini, peeled and sliced
2 cups frozen chopped spinach
½ cup corn
1 (15-ounce) can diced tomatoes
2 tablespoons tomato paste
¼ cup natural peanut butter
Sea salt and black pepper, to taste
2 cups cooked brown rice, for serving

  1. In a soup pot, sauté onions, bell peppers, garlic, and ginger in vegetable broth over medium-high heat until onions brown.
  2. Reduce heat to medium. Add cayenne pepper and cook for 1–2 minutes longer.
  3. Add water, sweet potato, zucchini, frozen spinach, corn, tomatoes, and tomato paste. Bring the mixture to a simmer, reduce heat, cover, and cook for 15 minutes, until sweet potato is easily pierced with a fork. If necessary, add more water.
  4. Stir in peanut butter and season with salt and black pepper. Cover and cook for an additional 3–5 minutes.
  5. Serve over cooked rice.

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