1 ½ tbsp vegetable oil
1 small onion
1 large red pepper
500g sweet potato
150g green beans
1 large can (400g) chopped tomatoes
1 large can (400g) red kidney beans (in water), drained and rinsed
2 heaped tbsp peanut butter
1 tsp chilli powder
300ml (1/2 pint) water
1 tsp freshly chopped herbs such as coriander or parsley (optional)
chopping board and knife
weighing scales
vegetable peeler (or use knife)
saucepan and wooden spoon
measuring jug
tablespoon and teaspoon
tin opener
African sweet potato stew
Peel and slice onion in half, then chop each half into small pieces.
Heat the oil in a large pan and fry the onions until they start to soften.
Peel and cube sweet potato. De-seed and cube red pepper. Trim green beans and cut in four lengthways. Add sweet potato, red pepper, green beans and all the other ingredients except for the herbs, and bring to the boil, stirring well.
If you are serving children under 5 with this recipe, you could leave out the chilli powder until you have served the younger children, then stir in some chilli powder before serving older children and adults.
Simmer for about 20mins until the vegetables are soft. Sprinkle with fresh herbs before serving (optional).
- Keep cooled leftover stew in the fridge for up to 2 days
- Freeze leftovers, or make double the quantity and freeze some
- Use frozen beans instead of fresh beans
- Passata can be used instead of tinned tomatoes
- Adjust chilli to taste
- Serve as a side dish to chicken, fish or meat by reducing the quantities accordingly
- Add some cooling natural yoghurt
