A plant-based spicy stew served over brown rice makes a tasty and attractive Fall or any season healthy choice. CoachBJ’s African Cabbage Stew is chocked full of red cabbage, sweet potatoes, kidney beans, tomatoes with berbere and a handful of other spices. Enjoy!
Ingredients
1/2 head medium red cabbage, shredded
2 large sweet potatoes, cube (for stove top cooking, precook; no need to precook if using a pressure cooker)
1 large onion, diced
2 cloves garlic, sliced
2 tablespoons (1″ fresh) ginger, minced or grated
1 (14 1/2-ounce) can cooked kidney beans, no salt added, include brine
1 (28-ounce) can Fire roasted diced tomatoes, no salt added
2-3 cups homemade or low sodium vegetable stock
3 tablespoons peanut butter powdered (PB2) or equivalent amount of fresh peanut butter
1/2 tablespoon (or to taste) Berbere
1 teaspoon turmeric powder
1 teaspoon dry mustard
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon black pepper
Optional: leafy greens and brown rice
Optional: Kombu seaweed, 2″ long piece torn into small pieces
On the Stove Top: Shred cabbage and set aside. Cook sweet potatoes in the microwave (about 6 minutes) or roast beforehand in the oven. Scoop out cooked potato from skin and cube. In a large soup pot sauté onions, garlic and ginger root until onions are translucent. Add other ingredients, except cabbage, to the pot. Bring to a boil and reduce to medium heat, stirring occasionally. Cook for about 15 minutes to meld all spices with ingredients. Add shredded red cabbage, cover, allow cabbage to steam for about 15 minutes or until tender (don’t overcook). Serve over leafy greens and brown rice.
In Pressure Cooker: Shred cabbage, cube sweet potatoes (unpeeled or peeled), dice onions, grate ginger root and slice garlic. Add these and all other ingredients into the pressure cooker. Bring to medium steam, cook for 4 minutes. Take off hot burner, allow to rest until pressure is released. Serve over leafy greens and brown rice.
ENJOY Coach BJ’s African Cabbage Stew!
