Powerhouse African Yam Stew

4.0
(2)

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!

3
3
3
Prep Time:
25 mins
Cook Time:
1 hrs 43 mins
Additional Time:
1 hrs
Total Time:
3 hrs 8 mins
Servings:
8
Yield:
8 servings

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

Directions

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

  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.

  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.

Cook's Note:

Substitute vegetable broth for the water in step 2 if desired.

Nutrition Facts (per serving)

776 Calories
11g Fat
144g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 776
% Daily Value *
Total Fat 11g 13%
Saturated Fat 2g 10%
Sodium 587mg 26%
Total Carbohydrate 144g 52%
Dietary Fiber 37g 131%
Total Sugars 12g
Protein 32g
Vitamin C 63mg 316%
Calcium 188mg 14%
Iron 8mg 42%
Potassium 3268mg 70%

* 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.

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