Powerhouse African Yam Stew

4.0

(2)

2 Reviews

4 Photos

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!

Submitted by The Fugacious Dowager

Updated on February 28, 2022

4

Prep Time:

25 mins

Cook Time:

1 hr 43 mins

Additional Time:

1 hr

Total Time:

3 hrs 8 mins

Servings:

8

Yield:

8 servings

Jump to Nutrition Facts

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

Place split peas in a large container and cover with several inches of cool water; let soak for 1 hour.
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.
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	64%
Vitamin C 63mg	70%
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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