Powerhouse African Yam Stew recipe

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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

Nutrition Info

776.3 calories
carbohydrate: 144 g
cholesterol: : -
fat: 10.5 g
fiber: 36.8 g
protein: 32.2 g
saturatedFat: 2 g
servingSize: -
sodium: 587.2 mg
sugar: 11.5 g
transFat: : -
unsaturatedFat: : -

Directions

  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.

Recipe Yield

8 servings

Recipe Note

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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