x

Enter your info below to get started!






FREE 30-Day Guide to Going Vegan | veganyogalife.com
Free 30-Day Guide to Going Vegan

Curious about going vegan?

Do you want to go vegan but think it would be too hard?

This FREE 30-day Guide to Going Vegan is for you!

Receive daily emails with tips, recipes and inspiration for transitioning to a vegan diet healthfully, mindfully – and joyfully.

Get started by clicking the button below!

African Bean Stew

african-bean-stew

One of my favorite ways to collect recipe and meal ideas is to follow cooking blogs and sign up for their newsletters (check out my resources page for a list of my favorites). I’ve never been a huge cookbook person because I find it much easier to look up recipes online and organize them digitally. Recently, I received an email from a weekly plant-based health newsletter that I subscribe to called Food For Life with a recipe for African Bean Stew. The ingredients, which included peanut butter and curry powder, intrigued me and since I love soups and stews I instantly knew I had to try it out.

African bean stew ingredients in the pot.

A few things are tweaked from the original recipe. I used fresh chopped tomatoes instead of canned and I added a little bit of tomato paste for thickening. The picture of the soup they included with the email looked like the soup had been puréed, but there was no mention of that in recipe. I ended up leaving mine chunky, choosing to mash some of the sweet potato chunks to help thicken the liquid and create a “creamier” texture. Oh, and I also omitted the soy sauce (actually, forgot is more like it!). The original recipe called for 3 tablespoons of reduced-sodium soy sauce, but it still turned out great! At least this way there was even less sodium in the finished product. 🙂

If you like this soup or try any other variations, please leave a comment and let me know.

African Bean Stew
Serves 8
Looking for a new soup recipe to try? With ingredients like peanut butter and curry powder, this African Bean Stew is sure to get your taste buds going!
Write a review
Print
Prep Time
5 min
Cook Time
20 min
Total Time
30 min
Prep Time
5 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1/2 cup water
  2. 3 tablespoons reduced-sodium soy sauce
  3. 1 onion, diced
  4. 2 small sweet potatoes or yams, peeled and diced (about 2 cups)
  5. 1 large carrot, thinly sliced
  6. 1 celery stalk, thinly sliced
  7. 1 red bell pepper, seeded and diced
  8. 1 large tomato, chopped
  9. 4 cups vegetable broth
  10. 1 15-ounce can garbanzo beans
  11. 1/2 cup chopped fresh cilantro
  12. 3 tablespoons peanut butter
  13. 2 teaspoons curry powder
  14. 4 cups cooked brown rice
Instructions
  1. Heat water and soy sauce in a large pot.
  2. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.
  3. Add carrot, celery, and bell pepper.
  4. Cover and cook 3 minutes, stirring occasionally.
  5. Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder.
  6. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 15 minutes.
Notes
  1. Serve over cooked rice.
  2. Top with chopped fresh cilantro.
Vegan Yoga Life http://veganyogalife.com/

Like what you've read?

Receive inspiration, tips and more direct to your inbox

PLUS a FREE Vegan Meal Planning Essentials Checklist

This is a vegan site. No spam ever! Powered by ConvertKit


#Vegan brunch: chickpea flour scramble, curry sweet potato hash and meatless sausage. Coffee and fresh squeezed juice made with grapefruit, oranges, ginger and turmeric
Brunch at @bistrovonish. First time here so sharing a smorgasbord of deliciousness with @shanemberman...apple cinnamon French toast with home fries, shitake kolache, cinnamon roll and a donache(donut made from kolache dough). Amazing! Their sign wasn't lying. This is some elevated #vegan cuisine 😍😋🌱💖✌🏻
Leftovers! Gluten-free stuffing with caramelized onion mushroom gravy, roasted broccoli, creamed corn, roasted veggie salad and cranberry sauce. All 100% vegan, organic and cruelty-free 💖✌🏻️✨🌱#veganthanksgiving
Quinoa porridge with oats, walnuts, banana, brown sugar and coconut milk. Waiting for my mastermind group to start! 💖
Slow Cooker Soy Chorizo Chili from @veggie__chick. Perfect falltime dinner, super easy and delish! Topped with organic corn chips (because organic means they're healthy right?! 😂)
Breakfast! Grapes, watermelon, pineapple and mandarin oranges #WhatVegansEat
Taco night! Bell pepper, onions and roasted corn in tortillas topped with guacamole. Served with refried beans and Mexican rice #WhatVegansEat 
Get #plantbased recipes ➡️ VeganYogaLife.com 🌱✨💖
Making a veggie stir fry! I got broccoli, sugar snap peas, mushrooms, carrots, onion and cabbage. Seasoned with a garlic and ginger sauce. Going to sprinkle to final product with roasted cashews and sesame seeds. Yum! #WhatVegansEat 
Get #plantbased recipes➡️VeganYogaLife.com 🌱😍✨💖
Toasted oat flakes with raw almonds, berries and almond milk #WhatVegansEat 
Need more ideas for a plant-based diet? Get my FREE guide ➡️ VeganYogaLife.com
Lunch at my desk. Pita with hummus and Grecian eggplant and some steamed broccoli. #WhatVegansEat 
Get my FREE guide and to going vegan ➡️ VeganYogaLife.com 🌱😂💖
Morning smoothie with OJ, spinach, berries, banana, raw almonds and superfood powder. My kitty Miles is super interested 😂

Interested in trying a vegan diet? Get my 30-day guide FREE➡️VeganYogaLife.com 🌱✨💖
Green smoothie:
1 cup OJ
1 cup frozen peaches
1/2 frozen banana
2 cups raw spinach
1 scoop #vegan protein powder

#WhatVegansEat 
Get more plant-based smoothie recipes➡️ VeganYogaLife.com 🌱✨💖
BLTA (tempeh bacon) with homemade honey mustard (made with @beefreehonee) and a green salad with tahini garlic dressing #WhatVegansEat

Try my tempeh bacon recipe --> VeganYogaLife.com 🌱💕✨
#vegan bolognese and salad with avocado and balsamic dressing #WhatVegansEat 
Get yummy plant-based recipes at VeganYogaLife.com ✨✌🏻️🌱
The #vegan breakfast platter from the local diner. Pancakes, tofu scramble with queso and breakfast sausages #WhatVegansEat