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Vegan African Stew


"Hearty vegetarian (and vegan) stew. Serve over brown rice or couscous."
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1 h 55 m servings 379 cals
Original recipe yields 6 servings


  • Calories:
  • 379 kcal
  • 19%
  • Fat:
  • 19.6 g
  • 30%
  • Carbs:
  • 46.8g
  • 15%
  • Protein:
  • 9.6 g
  • 19%
  • Cholesterol:
  • 0 mg
  • 0%
  • Sodium:
  • 447 mg
  • 18%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * 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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  • Prep

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  1. Heat olive oil in a Dutch oven over medium-high heat. Cook and stir yams, onions, cabbage, tomatoes, coconut, and garlic in the hot oil until the vegetables are slightly browned, 7 to 10 minutes.
  2. Pour tomato juice and apple juice into the Dutch oven; season with ginger, cayenne pepper, and salt. Reduce heat to medium-low and cook at a simmer for 1 hour.
  3. Stir bell pepper and peanut butter into the mixture. Cook, stirring regularly, until the peanut butter is melted completely into the soup, about 30 minutes more.

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Read all reviews 10
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The whole family loved this! After I sauteed the veggies I threw them and all other ingredients except the pb into the crockpot. Put uncooked green pepper in at begiining as well. Sitirred in PB...

I used a whole cayenne pepper instead of the powder, a large apple instead of the juice, and diced tomatoes instead of the juice. Wonderful comfort soup kind of soup!

Different… a little on the sweet side but very good!

Surprisingly fantastic stew. Stuck with all the ingredients listed and was so happy with the taste. Very simple and many ways to serve it up. Calling this my Feel-Good stew.

I've decided to go vegan one day per week (already been vegetarian for several years). This dinner was amazing! So flavourful. I did make a few small changes: I cut down the onion (used half a l...

Very delicious and easy to make! I did make a couple changes: one whole apple instead of apple juice and coconut oil instead of flakes (what I had on hand), and sunflower butter instead of peanu...

I loved it. My husband on the other hand was not a fan. I made as is except used a peeled, chopped apple in place of the apple juice. I also sprinkled each serving with crushed red pepper. Serve...

My pinch of salt was closer to 1 tsp, but everyone has different taste. Super easy and delicious!

This was really good with naan bread. I added extra cayenne, ginger and garlic. I also pureed about 4 cups of the soup to make it thicker. I will definitely make this again!