African Yam Stew ~ Amazing, Spicy, Sweet Peanut Buttery YUM!

african-yam-stew

This is divine!  I made it two nights ago and was crazy over the depth of flavor it has.  The small amount of peanut butter truly added this whole level of yum, beyond the awesome spices it has.

I have to say the next time, I would half the recipe because it simply made too much for just the Mr. and myself.  The girls tried it and well… not so much mom!  Perhaps the flavors are just too grown up for them, yet.  Enjoy!

Two popular vegetarian soups of Central Africa were the inspiration for this stew. In this region, sweet potatoes, beans, chili peppers, onions, ginger, garlic and peanuts are common ingredients. The peanut butter makes this a creamy stew, but there is only a small amount per serving. To decrease the richness serve over a whole grain or use only ¼ cup of peanut butter. Feel free to kick up the heat by using jalapeno pepper or more red pepper flakes.

Forks Over Knives

http://www.forksoverknives.com/african-yam-stew/

Serves: 6-8

Ingredients:

• ½ cup water
• 1 onion, chopped
• 1-2 tablespoon(s) Anaheim or jalapeno pepper, minced
• 1 tablespoon ginger, ground
• 1 tablespoon garlic granules
• 2 teaspoons cumin, ground
• 2 teaspoons coriander, ground
• 1/4 teaspoon crushed red pepper
• 6 yams, peeled and chopped
• 2 cups vegetable broth
• 24 ounces tomatoes, chopped
• 14 ounces garbanzo beans, drained and rinsed
• 14 ounces black eyed peas, drained and rinsed
• 1/2 cup almond or peanut butter, unsweetened natural
• 1½ cup corn
• 6 cups collards, chopped

Instructions:

In a large pot, sauté onion and pepper with water for 5 minutes or until onions are translucent, stirring occasionally

Add ginger, garlic, cumin, coriander and red pepper.

Cook and stir for 1 minute.

Mix in yams, vegetable broth, tomatoes, beans and nut butter.

Bring to a boil, reduce heat and simmer for 20 minutes.

Stir in corn and collards and cook for about 10 more minutes, until yams and greens are tender.

Serve over brown rice or other whole grain.

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Italian White Bean, Potato and Kale Stew

italian-white-bean-kale-and-potato-stew

“Let food be thy medicine.”  Hippocrates

A few days ago while on Facebook, I got one of those “suggested posts” for a website ‘Forks Over Knives’ and it showed a recipe for Italian White Bean and Kate Stew.  It sounded delightful and very healthy.

I clicked on the link to the recipe and was happy to find this amazing site and documentary on being mindful with food choices.  The documentary is quite telling and should be watched by all.

Italian White Bean, Kale and Potato Stew
Serves 6

Ingredients

• 1 cup diced red or white onion
• 3 cloves garlic
• 2 28 ounce cans diced tomatoes (salt free if you prefer)
• ¼ – ½ teaspoon red pepper flakes
• 5 cups red-skinned potatoes cut into one inch squares
• 1 tablespoon dried oregano
• 1 tablespoon dried parsley
• 6-8 packed cups of kale, after it has been de-stemmed and chopped
• 2 15 ounce cans Cannellini beans, drained and rinsed
• salt (optional)

Instructions

Place a large soup/stock pot over a medium high flame and pour some of the liquid from one of the cans of the diced tomatoes into the pot to cover the base of the pot. When the tomato liquid starts to bubble, add the onion and stir. Lower heat a little. Press garlic into pot. Add red pepper flakes (to taste). Continue to cook and stir, lowering heat as the time passes, for a total of about 10 minutes or until onions are soft.

Add the rest of the first can of diced tomatoes and the entire second can into the pot. Bring heat up to medium-high again so that tomatoes begin to simmer. Place diced potatoes, oregano and parsley into the pot and stir. Cover pot, lower heat to low and simmer for 20 minutes.

Place all of the kale into the pot and cover the pot again. Let kale steam and shrink for 3 minutes. Uncover pot and stir in kale. Add Cannellini beans and stir. Taste and season with salt (or not). If potatoes are not as soft as you desire, continue to let simmer.

Spicy Vegetable Chili Bean Burgers

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I love me a good veggie burger!  These sounds so easy and look delicious!

1 cup Fiber One® original bran cereal
1 can (15 or 16 oz) organic spicy chili beans in sauce, undrained
1/2 cup quick-cooking oats
1/4 cup chopped green onions (4 medium)
1 egg, slightly beaten
1   1/4 cups washed fresh baby spinach leaves
5 slices tomato
5 whole wheat burger buns, split
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  1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
  2. In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
  3. Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
  4. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.
Makes 5 sandwiches

Veggie Sliders

veggiesliders_500
The Mr. and I have been frequenting going to a local vegetarian cafe’ that we just discovered.  They make the most delicious and flavorful dishes, that it inspired me to find a really good veggie burger recipe.  This one, while it’s still untested by yours truly… looks like it’s delicious!
http://www.macheesmo.com/2008/12/the-veggie-slider/
Prep Time:
45 min
Inactive Prep Time:
30 min
Cook Time:
6 min
Level:
Intermediate
Serves:
4 servings

Ingredients

Veggie Burger Sliders
(Makes 16 sliders)
– 4 Tablespoons olive oil
– 1/2 onion, chopped finely (I used a few scrap onions)
– 1/2 red pepper, chopped finely
– 1 jalapeno, chopped finely
– 4 cloves garlic, guess what, finely chopped
– 12 ounces black beans (about 2 1/2 cups)
– 12 ounces chickpeas
– 4 Tablespoons black olives, chopped
– 4 Tablespoons artichokes, chopped
– 8 ounces rolled oats (2 1/2 cups-ish)
– 4 Tablespoons breadcrumbs
– 4 eggs (note that this is more than the original recipe. I couldn’t get the mini burgers to hold together with the amount he used)
The Flavor
– 1 Teaspoon paprika
– 1 Teaspoon chili powder
– 2 Teaspoons oregano
– 1 Teaspoon red pepper flake
– 1 Teaspoon cumin
– 1 Teaspoon celery salt
– 1/2 Teaspoon sage
– 1 Tablespoon chopped basil

Helpful Equipment: Cast Iron Skillet

Directions

In a medium saute pan over medium heat, add 1-ounce olive oil and all raw vegetables except beans. Saute until translucent. Remove and cool.

Add veggies to beans and mix thoroughly. Add all dry ingredients along with the egg. Thoroughly mix all ingredients and form into 4 patties, cover and refrigerate for 30 minutes.

In saute pan add 1-ounce olive oil, and cook patties 2 to 3 minutes per side.

Wild Mushroom Lasagna ~ HUGE Flavor, Major YUM!

Wild Mushroom Lasagna

Years ago a restaurant we frequented made the most and I mean the MOST amazing fresh lasagna.

First of all, I have to say… I’m not really a fan of American Italian food.  And definitely not a fan of the traditional red sauce, ricotta, meaty, heavy cheese lasagna.  Not sure why, it’s just not my thing.  Perhaps, I’ve just never had a really, really great lasagna.

Then I had this.

It had no ricotta, no red sauce but was filled with bechamel sauce, fontina, wild fresh mushrooms and thyme.

I came across this lovely gals blog and she has a recipe that seems to be about the closest thing to the one that my old friend Mac from Morningstar Cafe’ in Vermont made.  So please be sure to send your kudos to her for her wonderful work.

http://ciaochowlinda.blogspot.com/2012/01/mushroom-lasagna.html