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5
from 1 vote
African Stew
This full-of-flavor vegan and gluten-free slow cooker stew is packed with good-for-you goodness!
Prep Time
20
minutes
mins
Cook Time
4
hours
hrs
15
minutes
mins
Total Time
4
hours
hrs
35
minutes
mins
Course:
Main Course, Soup
Cuisine:
African, American, Vegan, Vegetarian
Diet:
Diabetic, Gluten Free, Vegan, Vegetarian
Servings:
8
Calories:
312
kcal
Author:
Adriana Copaceanu
Ingredients
1
tablespoon
olive oil
1
large
Vidalia onion
diced, about 2 cups of mild, sweet onion
3
cloves
garlic
minced, about 1 ½ teaspoons
2
medium
sweet potatoes
peeled and diced
1
medium
red bell pepper
seeded and chopped
1
teaspoon
diced canned jalapenos
14.5
ounces
petite diced tomatoes
one can, with juice
15
ounces
black beans
one can, drained and rinsed
4
cups
homemade vegetable broth
½
teaspoon
dried thyme
½
teaspoon
ground allspice
½
cup
dried apricots
diced
8
ounces
fresh baby spinach
13.5
ounces
unsweetened coconut milk
regular or lite
½
teaspoon
salt
or to taste
¼
teaspoon
pepper
or to taste
Instructions
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 slow cooker 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.
Nutrition
Calories:
312
kcal
|
Carbohydrates:
43
g
|
Protein:
9
g
|
Fat:
14
g
|
Saturated Fat:
10
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Sodium:
760
mg
|
Potassium:
997
mg
|
Fiber:
10
g
|
Sugar:
14
g
|
Vitamin A:
11811
IU
|
Vitamin C:
37
mg
|
Calcium:
103
mg
|
Iron:
4
mg