South African Sweet Potato Stew


2 tsp olive oil or coconut oil
4 garlic cloves, crushed
1 red pepper, deseeded and cut into dice (optional)
1 tsp crushed chillies/hot pepper flakes (optional)
½ tsp ground cinnamon
1 tsp ground ginger
1 tsp coconut ground or brown sugar
300g/10 ½ oz sweet potato, cut into cubes
400g/14 oz/scant 12/3 cups canned chopped/crushed tomatoes
250ml/9fl oz/1 cup vegetable stock
2 tsp tomato purée/paste
1 tbsp peanuts butter (optional)
400g/14 oz 2cups canned mixed beans, rinsed and drained
2 tbsp chopped coriander/cilantro leaves
Sea salt and freshly ground black pepper
Cooked brown or white rice


Heat the oil in a large, non-stick saucepan over a medium heat and add the garlic and pepper. Cook for minutes, or tender. Add the spices and stir until fragrant. Add the sugar, sweet potato, tomatoes, stock, tomato purée/paste and peanut butter, and stir well. Bring gently to the boil, then reduce the heat and simmer for 25 minutes, or until the sweet potato is tender.

Add the kidney beans and cook for a further 10 minutes, adding more water, 1 tablespoon at a time, if the mixture looks a little dry. Season with salt and pepper. Scatter over the the coriander/cilantro and serve with brown or white.

Published by DFV Queen

I have develop a passion for natural and healthy life style, starting with a vegan life style including regular exercising each day. Which helped to feel inspired and happy within myself. my diet is very restricted due to severe allergies! When ever a food triggers a hostile response from the body's immune system the result is an allergy attack, which on occasion may be life-threatening although it's relatively simple to identifying problem foods, avoiding them completely is not always easy. My journey with allergies hasn't been easy "but" it has helped me to becomes a stronger person and would like to share and encourage others to never get discouraged, there's always light at the end of the tunnel if you keep persevering.

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