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Tasty, Simple, Creamy African Bean Stew

I love this hearty stew, especially in the winter. If you've had my African Yam Stew, which is a similar dish made with sweet potatoes, then you know how great the flavor is here.

The main difference is this version is richer in protein and lower in carbs. However, both are healthy, and both are packed with deliciousness.

The spicy peanut flavor is not too rich or heavy—I think the amounts are just right! Of course, you can do more or less spice and peanut butter to satisfy your taste buds.

African Bean Stew

By Chef Katie Mae

Makes 4–5 Servings | Ready in 25 minutes | Stores 1 week in fridge

BLE serving: 19 oz (about 1½ cups) | 4.5 oz protein, 14 oz veggies, 1 fat serving



  • 1 medium onion, diced (6 oz)
  • 2 tablespoons jalapeno, seeded and minced (½ oz)
  • ½ head of cauliflower, chopped (10 oz)
  • 24 oz tomatoes, chopped
  • 1 cup water
  • ½ cup uncooked red lentils (2 oz)
  • ¼ cup peanut or almond butter, unsweetened
  • ½ tablespoon ground ginger
  • ½ tablespoon ground coriander
  • ½ tablespoon garlic granules
  • 1½ cups cooked garbanzo beans, (15 oz can, drained and rinsed)
  • 1½ cups cooked black-eyed peas, (15 oz can, drained and rinsed)
  • 1 bunch of collards or kale, sliced in ribbons (6 oz)
  • 1½ cups peas or corn, thawed (9 oz)
  • 1 medium red bell pepper, diced (4 oz)
  • 1 lemon, juiced



  1. In a large pot over medium heat, add onion, jalapeno, and cauliflower. Cover with a lid to keep the moisture released from the veggies inside the pot. Stir occasionally.
  2. Add the tomatoes, red lentils, nut butter, ginger, coriander, and garlic granules. Bring to a boil and then turn the heat to medium. Let the soup simmer for 10 minutes.
  3. Add the collards and bean. Let the collards soften for a couple of minutes and then stir in the peas or corn, and the bell pepper. The dish is done when everything is warm and the collards are tender your liking.



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