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Powerhouse African Yam Stew

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The Fugacious Dowager

"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!"
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3 h 8 m servings 776 cals
Original recipe yields 8 servings

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  • Prep

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  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; 10.5 g fat; 144 g carbohydrates; 32.2 g protein; 0 mg cholesterol; 587 mg sodium. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved

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