Powerhouse African Yam Stew Recipe

Recipesfull introduces to you: Popular Recipes. (Powerhouse African Yam Stew Recipe). Protein from split peas, chickpeas, peanut butter, and red lentils. Low-carb from yams. Sooo yummy, nutritious, and cheap. This makes a large batch, but just try to have some left for the freezer. A winner!

Brief

Prep 25 mins

Cook: 1hr43 mins

Additional: 1hr

Total: 3hrs8 mins

Servings: 8

Yield: 8 servings

Powerhouse African Yam Stew Recipe

Ingredients

2 cups yellow split peas

5 yams

peeled and diced

3 sweet onion (such as Vidalia®)

chopped

1 cup red lentils

water to cover

3 cloves garlic

minced

1 tablespoon minced ginger

½ cup peanut butter

½ cup lemon juice

2 tablespoons soy sauce

1 (19 ounce) can chickpeas

drained

2 cups frozen spinach

salt to taste

Soup, Stew and Chili

Directions

Step 1

Place split peas in a large container and cover with several inches of cool water; let soak for 1 hour.

Step 2

Combine drained split peas yams onions and red lentils in a large pot. Pour in enough water to cover by 1 inch. Stir in garlic and ginger. Bring to a boil; skim foam off the top with a slotted spoon. Simmer until yams are very tender about 1 hour 30 minutes.

Step 3

Mash split peas yams and lentils with a potato masher. Stir peanut butter lemon juice and soy sauce into the soup. Add chickpeas and frozen spinach; cook until warmed through 8 to 10 minutes. Season with salt.

Nutritional Information

Powerhouse African Yam Stew Recipe

Servings Per Recipe:8

Calories: 776.3

% Daily Value *

Protein: 32.2g 65%

Carbohydrates: 144g 46%

Dietary Fiber: 36.8g 147%

Sugars: 11.5g

Fat: 10.5g 16%

Saturated Fat: 2g 10%

Vitamin A Iu: 5021.9IU 100%

Niacin Equivalents: 11.9mg 91%

Vitamin B6: 1.6mg 97%

Vitamin C: 63.1mg 105%

Folate: 439.9mcg 110%

Calcium: 188.1mg 19%

Iron: 7.6mg 42%

Magnesium: 224.7mg 80%

Potassium: 3268.1mg 92%

Sodium: 587.2mg 24%

Thiamin: 0.9mg 86%

Calories From Fat: 94.2

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.