Summary

Prep: 10 minutes
Cooking: 40 minutes
Ages: Toddlers to Teens
Difficulty: Easy peasy
Makes: 2 large bowls

How to make African stew?

West African stew or soup traditionally uses peanuts or other tree nuts. These are cooked with tomatoes, coconut milk and sweet potatoes or other vegetables to make a creamy and nutty soup.

We haven’t included peanuts with this recipe as we felt it tasted great without them but you can always add some crushed peanuts as a garnish at the end if you would like.

To make this African stew you simply chop the ingredients and pop them all in a large saucepan to simmer until thick and creamy.

We add the ingredients in one at a time, first the onion and garlic for sauteeing, then your chunky sweet potato pieces and chickpeas.

Let it all sweat for a minute before you stir in your spices. We’ve chosen curry powder, paprika and turmeric to keep this soup mild (not too spicy for the kids) but still flavour packed.

Then you add your chicken stock, coconut milk and chicken pieces.

Simmer for 40 minutes adding water if needed, until it makes a thick and creamy soup or stew. And it’s ready!

No fuss, no sides, no added steps. All in all this could be the easiest family dinner you’ll make.

Our African stew is good for:

We have used coconut milk over regular milk or other dairy products like cream.

Coconut milk is full of ‘good fats’ and other substances. It’s thought that it can help boost the immune system and may even positively benefit heart health.

Chickpeas contain iron, phosphate, calcium, magnesium, manganese, zinc and Vitamin K which all help build strong bones. Chickpeas have also been linked to other health benefits such as heart health, helping prevent cancer, blood pressure and digestion.

Their high fibre content both helps us improve blood sugar levels and also means that we feel fuller for longer.

This along with their slow energy releasing properties means chick peas can be helpful when managing your weight and generally feeling energised throughout the day.

Kale on the other hand, has been described as being ‘among the most nutrient-dense foods on the planet’ with high levels of so many essential vitamins and minerals like Vitamins A, K and C.

Ingredients

• 2 chicken fillets, cut into 1 inch cubes
• 2 sweet potatoes, peeled and cut into 1 inch cubes
• 2 tablespoons olive oil
• ½ onion, diced
• 2 cloves garlic, minced
• 1 cup cooked chickpeas (1 x 400 gram can)
• 1 cup passata (240mls)
• 400 mls coconut milk (1 can)
• 400 mls warm water
• 1 chicken stock cube
• 1 teaspoon salt
• 1 teaspoon curry powder
• 1 teaspoon turmeric
• 1 teaspoon paprika
• 1½ cups kale leaves, chopped, no stems
• 1 tablespoon coriander to garnish

Instructions

1. Cut your chicken fillets into 1 inch cubes and set aside.
2. Drain and rinse your chick peas well.
3. Peel and chop your sweet potatoes into cubes about 1 inch in size.
4. Chop the coriander leaves and onion. Mince your garlic cloves.
5. Dilute your chicken stock cube in the 400 mls of warm water and keep nearby.
6. Heat your 2 tablespoons of olive oil in a large saucepan. Add in the chopped onion and minced garlic and cook over a medium heat until soft.
7. Add in the sweet potato chunks and chickpeas. Stir for a few minutes to let them sweat.
8. Add in the salt, curry powder, turmeric and paprika. Stir well so that all the ingredients are coated in spices and cook for another minute or two to help release the flavour of the spices.
9. Add in the passata, coconut milk, prepared chicken stock and chicken pieces. Add in the kale.
10. Simmer for 40 minutes until it’s a creamy soup or stew.
11. Remove from the heat and pour into bowls. Add some coriander to garnish and serve!

This African stew or soup can be enjoyed on its own as a hearty meal.

Otherwise you might like to serve it with some seeded crackers, a slice of wholemeal bread or with some warm couscous.

West African stew with chicken and sweet potatoes – our step by step guide:

Enjoy this Creamy West African stew as hearty meal or as a wholesome soup!