African-Inspired Stew Recipe

Name: African-Inspired Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: vegetables or canola oil (for frying); 2 large scallions, chopped (green onions); 3 quorn pieces, cutlets fried and cubed (or a block of tofu, or any other protein source you like); 1 handful baby carrots, chopped, parboiled; 2 handfuls cauliflower florets, parboiled; 1 sweet potato, peeled, cubed and parboiled; 4 garlic cloves, peeled, crushed; salt, nutmeg, ground coriander seeds, ground ginger, chili flakes; vegetable broth (1-2L approx.); 1 ½ tablespoons peanut butter (natural is better for texture)

Servings: persons

1
Sautee the scallions and garlic in oil, over medium heat.
2
When they start to soften, add chicken (or other firm protein).
3
Add the spices to taste.
4
Continue to sautee until spices are fragrant.
5
Add everything else, taste and re-season.
6
Add vegetable broth, until desired broth/vegetable ratio is achieved.
7
Bring to a simmer, and add peanut butter.
8
Allow to simmer for as long as possible, so beans can absorb maximum flavour.
9
Serve with boiled new potatoes or rice.

224

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: vegetables or canola oil (for frying), 2 large scallions, chopped (green onions), 3 quorn pieces, cutlets fried and cubed (or a block of tofu, or any other protein source you like), 1 handful baby carrots, chopped, parboiled, and more.

Yes, African-Inspired Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

African-Inspired Stew

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions