This delicious vegan, lactose-free, gluten-free and eggs-free spicy yam tew is a perfect lunch stew made with onions, potatoes, vegetable broth, tomatoes and chickpeas served over white rice.
Special diets: Vegetarian | vegan | lactose-free | gluten-free | eggs-free |
️Allergens: nuts | soy |
⏱ 67 mins – easy
🍽 4 servings – 365 kcal per serving
Serving
501g |
Fat
7g |
Sat. fat
1g |
Sodium
1125mg |
Carbs
62g |
Fibers
9g |
Sugars
9g |
Proteins
14g |
INGREDIENTS
- ¼ tsp salt
- 1 tsp vegetable oil
- 1 onion
- 1 potato
- 2 cloves garlic
- 4 cups vegetable broth
- 1 tsp thyme leave
- ½ tsp ground cumin
- 1 cup tomatoes
- 2 jalapeño peppers
- 15½ oz chickpeas
- 1 cup zucchinis
- ½ cup white rice
- 2 tbsp peanut butter
TOOLS
- 1 knife
- 1 peeler
- 1 colander
- 1 white rice cooker
- 1 stockpot
- 1 spoon
- 1 serving bowl
- 1 cover lid
STEPS
Combine white rice with half a cup of water and a quarter tsp of salt in a white rice cooker, then turn it on for 20 minutes to get cooked white rice.
Peel and chop onions.
Peel potatoes with a peeler.
Dice peeled potatoes, then peel and mince garlic. Next, chop tomatoes and jalapeno peppers.
Drain chickpeas in a colander.
Slice zucchini.
Heat vegetable oil in a stockpot. Add onions, potatoes, and garlic to the pot. Cook for 2 minutes, then add vegetable broth, thyme leaves, and ground cumin. Cover it with a lid and let it simmer on low heat for 15 minutes, then remove the lid. Stir in tomatoes, jalapeño peppers, chickpeas, and zucchini with a spoon. Cover it again and cook for another 15 minutes, then remove the lid once again. Finally, add cooked white rice and peanut butter before stirring for 3 minutes to get a yam stew.
Transfer the yam stew to a serving bowl.
It’s ready to be served !