Itakiet Stew - African Bean Stew
Itakiet Stew - African Bean Stew is a protein packed Vegetarian meal - perfect for Meatless Monday.
Prep Time10 mins
Cook Time1 hr 10 mins
Soaking time8 hrs
Servings: 6 people
- 1 1/2 cups pinto beans soaked overnight
- 3 tablespoons peanut oil
- 1 onion finely chopped
- 2 garlic cloves finely chopped
- 1 bell pepper chopped
- 1 1/2 teaspoons ground cumin
- 1 cup tomato sauce
- 1/4 teaspoon cayenne pepper
- 2 tablespoons lemon juice juice from 1 lemon
- 2 tablespoons creamy peanut butter
- salt to taste
Combine soaked beans and 6 cups water in a saucepan. Bring to a boil. Reduce to a simmer and cook until beans are tender, about 45 minutes.
In a large pot, heat oil. Add onion, garlic and bell pepper. Stir fry until the onions are translucent.
Add cumin, tomato sauce, cayenne, lemon juice and 1/2 cup of the liquid from the beans. Reduce heat to a simmer and cook, stirring occasionally, for 15 minutes.
In a small bowl, combine peanut butter with 3/4 cup of the liquid from the cooked beans. Whisk together well.
Add to beans and stir to combine.
Add tomato mixture and stir to combine.
Bring to a boil. Reduce to a simmer and cook for 10 minutes, stirring occasionally.
Red kidney beans can also be utilized.
Cooking Time can be reduced if you use an Instant Pot or pressure cooker to cook the beans.
Calories: 182kcal | Carbohydrates: 18g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Sodium: 241mg | Potassium: 434mg | Fiber: 6g | Sugar: 4g | Vitamin A: 832IU | Vitamin C: 32mg | Calcium: 38mg | Iron: 2mg