Mozambique Vegetable Stew

Rich, Spicy, Delicious African Vegan Vegetable Recipe

Our Mozambiquan friend C. makes this quick, rich, spicy African vegetable stew. Add veg sausage, seitan, or beans for a main dish recipe, serve with rice or couscous.

Total Prep and Cook Time: 30 minutes

6 Servings:

Nutrition Data, 209g Serving: 208 cal, 11g fat, 26 g carb, 5g sugars, 240mg sodium, 5g fiber, 4g protein, low Cholesterol, high Vit A, C, K, Potassium. Estimated glycemic load 11

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Ingredients:

• 1 Tbsp olive oil or to taste
• 2 cloves garlic, minced OR a pinch of asefetida
• 1 Tbsp or to taste minced fresh ginger
• 1 Tbsp or to taste minced fresh jalapeno pepper
• 1/2 cup diced sweet onion
• 2 stalks celery, sliced lengthwise and chopped into bits
• 1 large sweet potato or yam, peeled and chopped into bite sized pieces, OR 3 carrots diced, OR a small butternut squash peeled and chopped
• 1 bunch kale, stemmed and chopped in small pieces (3 cups) OR 1 head broccoli, stalks peeled, chopped small
• 1 cup chopped green beans OR frozen green beans OR 1 small zucchini cubed
• 1 tsp cumin
• 1 tsp turmeric
• 1/2 cup unsalted tomato sauce
• 1/2 - 1 cup unsalted vegetable broth
• 1 cup coconut milk
• Optional: 1 cup diced seitan or cooked red chili beans or kidney beans
• Fresh ground black pepper to taste
• 1/2 tsp Salt OR 1 tsp soy sauce or Braggs liquid aminos OR to taste
• 1/2 bunch chopped cilantro OR parsley

Cooking Tips:

C. throws in whatever veggies are in the fridge. At our house, that's usually a lot. So I broke out the veg choices into groups, and went with sweet potatoe, kale, frozen green beans, AND zucchini, besides the obligatory onion, garlic and ginger.

I left out the jalapeno because we're not spicey food fans. I also added seitan, which made our Mozambique vegetable stew a main dish instead of a side dish.

This recipe is quick to make - the secret is to chop the veggies small. If you like your veggies uncrunchy, just cook until it seems right to you.

The resulting vegetable stew is rich, spicy, and delicious. I served it with white basmati rice (no time to cook brown rice), green salad, and crusty sourdough bread with hummus.

Directions:

1. Heat the olive oil on low in a heavy wide sauté pan while you peel and chop veggies
2. Turn up the heat a bit, sauté the celery, garlic or asefetida, onion, fresh ginger and jalapeno briefly
3. Add the yam, stir and cook 5 minutes, lower heat, cover and cook 5 minutes
4. Add the yam or carrots
5. Turn up the heat again, stir and cook 5 minutes
6. Add the FRESH greens beans or zucchini, plus the cumin and turmeric, stir and cook briefy
7. Add the tomato sauce and vegetable broth, stir and cook until hot, cover and simmer 5 minutes
8. Add the coconut milk, stir and cook two minutes, adding more broth as needed if it seems too thick
9. Add the chopped kale or broccoli, stir and cook two more minutes
10. Add FROZEN beans if you're using them, and optional seitan or beans
11. At this point, cook a few minutes extra if the veggies seem to need it
12. Add fresh ground black pepper, salt, shoyu or braggs liquid aminos to taste
13. Turn off heat and cover
14. Serve garnished with chopped cilantro OR parsley

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