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Food and Travel

African Bean Stew recipe

This African Bean Stew is an easy, comforting, and filling 30-minute meal! Loaded with beans, plantains, okra, and warm spices, this naturally gluten-free and vegan stew is so hearty and delicious.


1 tablespoon olive oil
1 small onion (diced)
2 cloves garlic (minced)
1 stick celery (thinly sliced)
1 carrot (about 1/2 cup)
1 cup tomatoes (chopped or diced)
1 tablespoon tomato paste
32 ounces vegetable broth
1 can kidney beans (organic)
1 cup okra (sliced)
1 plantain (sliced and quartered)
1/2 teaspoon paprika (each, cumin, coriander and chilli)
1/4 teaspoon curry powder
1 pinch sea salt (and pepper, to taste)


1. Start by heating up the oil in a soup pot or dutch oven. Add onion, garlic, carrots and celery and sauté the veggies stirring often until they have softened (about 8 minutes)

2. Add in tomatoes and tomato paste along with all seasoning and spices, and stir.

3. Add the broth, beans, okra and plantains. Stir well, cover and let it simmer for 15-20 minutes.

4. When done garnish with fresh coriander or cilantro and serve.

Source – cooking365coza

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