Food Is Medicine – African Stew

By July 31, 2020March 16th, 2024No Comments

This is a hot, flavor-filled dish that can be eaten as a meal or use as a side dish to your meats.   Serve over cooked brown rice or couscous.

  • 1 large Onion, chopped
  • 1 large green bell pepper, chopped
  • 2 cups chopped carrots, cooked al dente
  • 2 tablespoons ground cumin
  • 2 tablespoons paprika
  • 1 tablespoon ground cinnamon
  •  2 medium tomatoes, diced
  • 2 cups green beans, fresh or frozen, any style
  • 2 cups baked sweet potatoes, cut into cubes
  • 1 15-oz can garbanzo beans (chickpeas), drained and rinsed
  • 2 cups fresh or frozen peas
  • 1 to 2 cups raisins
  • Tabasco, to taste, optional
  1. Stir fry onion in a small stockpot, use water or veggie stock as necessary to prevent sticking.
  2. Add carrots, cumin, paprika, and cinnamon, Stir fry a few minutes more, then add tomatoes, green beans, sweet potatoes and garbanzo beans( Chickpeas)
  3. Add peas and raisins and heat briefly, then add Tabasco, if desired.  Serve over cooked brown rice or couscous.

This recipe makes about three quarts of stew.  Leftovers freeze well.  Place 1 1/2 cup portions in freezer bags to make single servings for future dinners or lunches.

Taken from “Prevent and Reverse Heart Disease” by Caldwell B Esselstyn, Jr. M.D.  (Plant-based Meal Plans)