African Stew—Vegan, Gluten Free and Amazing! It’s an easy slow cooker recipe I love and think you will too.
I love to have “go to” recipes that everyone loves, whether they are omnivores or vegans, love gluten or can’t touch the stuff. This recipe is definitely in that category. It is vegan, gluten-free, dairy-free and soy-free. Just all around good food! The mix of vegetables and spices makes a flavorful, robust dish. It takes about 15 minutes to prep it and 4 hours in the slow cooker.
I first made this stew that I think of as “African Stew” when Don and I had two Burundians (one Hutu and one Tutsi) staying at our house one summer to attend Eastern Mennonite University’s Summer Peacebuilding Institute. They loved the stew. Later, another African stayed with us during her SPI training—Getry from Kenya. I made this stew for her and it was again a hit. It is especially good served over rice.
The original recipe came from Robin Robertson’s Fresh from the Vegan Slow Cooker cookbook. She is definitely one of my favorite recipe developers. Robin’s recipe is called “Crockpot Callaloo Soup.” Since I never follow the directions exactly, here’s my version.
What You Need
You will need measuring cups and spoons, a knife, cutting board and a slow cooker. Get the best tools you can afford and you’ll never be sorry.
African Stew Recipe
- 1 tablespoon olive oil
- 1 large Vidalia onion (diced, about 2 cups)
- 3 cloves garlic (minced, about 1 1/2 teaspoons)
- 2 medium sweet potatoes (peeled and diced)m
- 1 medium red bell pepper (seeded and chopped)
- 1 teaspoon diced canned jalapenos
- 1 14.5-ounce can petite diced tomatoes (with juice)
- 1 15-ounce can black beans (drained and rinsed)
- 4 cups homemade vegetable broth
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground allspice
- 1/2 cup dried apricots (diced)
- 8 ounces fresh baby spinach
- 1 13.5-ounce can unsweetened coconut milk (regular or lite)
- Salt & pepper to taste
- Heat the oil in a skillet over medium heat.
- Sauté the onions until they are almost transparent.
- Add the garlic and cook for another minute or so (don’t let it brown).
Dump the onion mixture into the pot.
- Add everything except the apricots, spinach and coconut milk. Stir.
Cook on high for 3 hours (or on low for 5 hours).
Add the apricots. Continue cooking on high for another 45 minutes or so.
- Stir in the spinach and coconut milk and cook for another half hour.
- Serve over rice, if desired.
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Recipe Nutrition Information
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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