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| Powerhouse African Yam Stew |
"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!"
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
- 1/2 cup peanut butter
- 1/2 cup lemon juice
- 2 tablespoons soy sauce
- 1 (19 ounce) can chickpeas, drained
- 2 cups frozen spinach
- salt to taste
Instructions :
| Prep : 25M | Cook : 8M | Ready in : 3H8M |
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- 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.
Notes :
- Substitute vegetable broth for the water in step 2 if desired.
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