This is my favorite soup. It's tasty, healthy, and hearty and makes you feel warm and fuzzy. The second time I made it I used less peanut butter for a lighter version that was also very yummy. It is a vegan stew, but my meat eating boyfriend loves this soup as much as I do. It's also really easy and fun to modify. You can use sweet potatoes or white potatoes instead of yams, and any dark leafy green instead of kale.
4 cups vegetable stock, homemade (low sodium, low fat)
1 onion -- chopped
2 cloves garlic -- minced
2 cups yams -- peeled and diced
1 cup cooked chickpeas
1/2 cup brown rice
1/4 teaspoon salt
1/4 cup peanut butter
2 cups kale -- chopped
2 tablespoons lemon juice
tamari soy sauce -- optional
Saute onions and garlic in 2 tablespoons of the stock, adding more stock if necessary, or in 1 tablespoon oil in large pot over medium heat for 5 minutes. Add remaining stock, yams, chickpeas, rice and salt; simmer for 45 minutes.
In small bowl, blend peanut butter and 1/2 cup of liquid from stew to make a smooth paste. Stir into stew along with kale and cook for 5 minutes. Stir in lemon juice and tamari (if using.) Add chili sauce to taste. Adjust seasonings.
Excellent source of magnesium, potassium, folate, niacin, riboflavin, thiamin, vitamins A, B6 and C. Good source of calcium, iron, zinc, vitamin E.
Per Serving (excluding unknown items): 411 Calories; 10g Fat (21.8% calories from fat); 13g Protein; 70g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 288mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.
This recipe for African Stew serves/makes 4