Tag Archives: stew recipes

West African mafe AKA peanut lentil stew - in a bowl

Vegan West African Peanut Lentil Stew: The Comfort Food You Need

This hearty and flavourful stew, also known as mafé, is one of many delicious delicacies that hails from West African cuisine. Traditional West African peanut stew uses ground peanuts and contains beef, but my Can You Vegan It? spin uses natural peanut butter since it’s more accessible, as well as lentils for extra protein. However, the sweet potatoes in this quick 45-minute dish perfectly seal the deal.

West African mafe AKA peanut lentil stew - in a bowl

West African Peanut Lentil Stew

Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 12

Ingredients:

2 Tbsp extra-virgin olive oil
3 shallots, chopped
2 cloves garlic, minced
2 Tbsp fresh ginger, chopped
2 tsp crushed red pepper (plus more to taste)
1 tsp kosher salt (plus more to taste)
½ tsp ground black pepper (plus more to taste)
2 tsp cumin (optional)
½ tsp cardamom (optional)
5 cups low-sodium vegetarian broth
1½ cups red lentils
2 medium sweet potatoes, cut into chunks
1 (16 oz) can crushed tomatoes, with liquid
1 cup natural raw peanut butter (smooth or chunky)
Fresh chopped parsley for topping (optional)

West African mafe AKA peanut lentil stew ingredients on kitchen countertop

Directions:

1. Heat the olive oil in a large pot over medium-high heat. Add the shallots, garlic and ginger in the hot oil until softened, about 5 minutes. Season with the crushed red pepper, salt, pepper, as well as the cumin and cardamom (if using).

Related: Best Vegan Soup and Stew Recipes You’ll Crave All Winter

2. Pour the broth over the mixture. Stir the lentils and sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low and cover the pot partially with a lid. Cook at a simmer for 15 minutes.

West African mafe AKA peanut lentil stew - in a bowl

3. Stir in the tomatoes and peanut butter. Turn up the heat slightly to medium-low. Cover the pot and continue cooking for another 20-25 minutes, stirring occasionally. Top with chopped parsley and serve.

West African mafe AKA peanut lentil stew - in a bowl

Like Valerie’s vegan mafé? Try her healthy sriracha-honey oven-fried chicken or her spicy vegan cassoulet.

This Beef and Bean Chili Contains an Unsuspecting Secret Ingredient

Chili is the perfect comfort food: it’s delicious in cold weather (or any time), it feeds a crowd, it’s festive during sporting events, it’s spicy and stew-y, and now, it’s chocolatey too! We believe most chilis are missing this key, secret ingredient. Pairing cocoa with an already rich chili only deepens the flavours, adding more sweetness and bitterness, while creating a velvety texture.  

Hearty Beef and Bean Chili with Dark Chocolate

Prep Time: 15 minutes
Total Time: 60 minutes
Servings: 4

Ingredients:
2 tsp extra-virgin olive oil
1 yellow onion, diced
4 garlic cloves, minced
2 tsp oregano
1 ½ tsp paprika
1 Tbsp chili powder
1 tsp cumin
½ tsp sea salt
Few cracks of pepper
1 lb ground beef
1 red or yellow potato, diced into 1 inch cubes
1 sweet potato, diced into 1 inch cubes
1 cup broth
28 oz can diced tomatoes
1 can kidney beans, drained and rinsed
3 ounces (75g) dark chocolate (70% or higher)
⅓ cup fresh cilantro, roughly chopped

Directions:

1. Place a large pot or dutch oven on the stove, heat to medium, toss in the oil and then sauté the onion until translucent, about 3 minutes.

2. Add in the garlic and cook for 1 minute. Toss in the spices and mix around so they get nice and toasted.

3. Add the ground beef, breaking it up with your spoon, so it’s in smaller pieces that can brown. Mix it around so it gets coated in the spices. There’s no need to fully cook it yet, since the beef will cook further when it simmers in a few steps.

4. Toss in the potatoes, broth, diced tomatoes, kidney beans and dark chocolate, and give the whole pot a big stir. Bring to a boil, then simmer for 35 minutes. Re-season with salt and pepper if needed. Serve with fresh cilantro on top.

For more comforting recipes, this winter greens mac & cheese and these slow-cooker ribs with a red wine sauce will save you on the coldest winter days. You can also try these slow-cooker curry recipes.

The 30-Minute Instant Pot Curry a Nutritionist Makes Every Week

Once a week, I make a large batch of healthy, vegetable- and protein-filled curry in my Instant Pot. It’s a top pick in my house and feeds us for lunch a few days after it’s made. Cozy, adaptable to any dietary preference and made in about 30 minutes (give or take five to 10 minutes for the Instant Pot to come up to pressure and the steam to release), it’s a staple in our weekly rotation. And clean up is a breeze!

Along with the chicken curry recipe below, you’ll find ways to switch it up, which I often do, whether you’re vegan, vegetarian, pescatarian or omnivore. I also have a few suggestions for my personal favourite part of the curry: the toppings.   

Instant Pot Chicken and Sweet Potato Curry (Adaptable)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4 to 6 

Ingredients: 

Curry
6 boneless, skinless chicken thighs, left whole (scroll to bottom for plant-based and pescatarian options)
1 white or yellow onion, diced
2 cloves garlic, roughly chopped
1 Tbsp grated fresh ginger
1 large or 2 small sweet potatoes, peeled and cut into 1-inch pieces
2 medium red new potatoes or 2 Yukon gold potatoes, cut into 1-inch pieces
2 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
1 tsp kosher salt
1 (14 oz) can full-fat coconut milk
1 (5.5 fl oz) can tomato paste
⅓ cup water or broth
2 Tbsp unsalted butter, ghee or coconut oil
1 Tbsp lemon juice, plus more for serving

Toppings and Serving Suggestions
Naan or roti
Cooked white or brown basmati rice
Plain yogurt, raita or cottage cheese
Lime or lemon juice
Fresh cilantro or mint
Mango chutney or sweet chili jam
Raisins
Ghee or butter
Nigella seeds
Toasted chopped cashews
Diced fresh chili or red pepper flakes

Directions: 

1. In your Instant Pot, stir to combine chicken, onion, garlic, ginger, potatoes, garam masala or curry powder, cumin, turmeric, salt, pepper, coconut milk, tomato paste and water.

2. Seal the lid and sealing switch on top. Cook on High Pressure for 15 minutes (Manual). After the time is up, turn the sealing switch to release the pressure, and then open the lid.

3. Remove chicken, shred or chop and add back to the pot with butter, ghee or coconut oil and lemon juice. Stir everything to combine and serve with any of the suggested toppings and accompaniments.

Tips for Modifying the Recipe:

1. Add more vegetables
Replace the new or Yukon gold potatoes with ½ head cauliflower cut into florets and stir in ½ cup frozen peas or a few handfuls of spinach right before serving (press Sauté to warm through if the frozen peas cool the curry down too much).

2. Make it vegan
Replace the chicken with 1 (19 oz) can drained and rinsed chickpeas, 1 block extra-firm tofu, or ½ large head cauliflower cut into florets.    

3. Make it vegetarian
Replace the chicken with with 1 (19 oz) can drained and rinsed chickpeas and top with a poached or soft-boiled egg. 

4. Make it pescatarian
Replace the chicken with peeled and deveined shrimp, adding only after cooking the curry base and vegetables. Once the pressure is released, press Sauté, add shrimp and cook, stirring often until cooked through, about 2 minutes.  

You’ll want to add this recipe to your roster of healthy Instant Pot meal ideas. And if you’re on a belly-warming recipe kick, try these slow-cooker curries along with The Pioneer Woman’s best soups and stews.