Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 2 cups vegetable broth
- 2 cans (14.5 ounces each) diced tomatoes, undrained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 large sweet potato, peeled and cut into 1-inch cubes
- 2 cups chopped kale
- 1/4 cup chopped fresh parsley
Special Equipment Needed:
- Large pot or Dutch oven with lid
Step-by-Step Instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the cumin, coriander, smoked paprika, thyme, salt, black pepper, and cayenne pepper. Cook for 1 minute, stirring constantly.
4. Add the vegetable broth, diced tomatoes, chickpeas, black beans, and sweet potato. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
6. Simmer for 30-40 minutes, or until the sweet potato is tender.
7. Stir in the chopped kale and parsley and cook for an additional 5 minutes, or until the kale is wilted.
8. Serve hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 45-55 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- This recipe serves 4-6 people.
Nutritional information:
- Calories: 300
- Fat: 7g
- Carbohydrates: 49g
- Fiber: 15g
- Protein: 14g
Substitutions for ingredients:
- Instead of sweet potato, you can use butternut squash or pumpkin.
- Instead of kale, you can use spinach or collard greens.
- Instead of chickpeas and black beans, you can use any type of beans you prefer.
Variations:
- Add diced carrots or bell peppers for extra flavor and nutrition.
- Use vegetable or chicken stock instead of vegetable broth.
- Add a can of corn for a touch of sweetness.
Tips and Tricks:
- To save time, you can use canned sweet potatoes instead of fresh ones.
- If you prefer a thicker stew, you can mash some of the sweet potatoes with a fork before adding the kale and parsley.
- This stew tastes even better the next day, so feel free to make it ahead of time and reheat it when ready to serve.
Storage Instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
- Reheat the stew in a pot on the stove over medium heat, stirring occasionally, until heated through.
Presentation Ideas:
- Serve the stew in individual bowls with a slice of crusty bread on the side.
Garnishes:
- Top the stew with a dollop of sour cream or Greek yogurt and a sprinkle of chopped fresh parsley.
Pairings:
- Serve this stew with a side salad or some crusty bread.
Suggested Side Dishes:
- Crusty bread
- Side salad with mixed greens, cherry tomatoes, and cucumber
Troubleshooting Advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer uncovered for a few more minutes to thicken.
Food Safety Advice:
- Make sure to cook the sweet potato until it is tender to avoid any foodborne illness.
Food History:
- Bredie is a traditional South African stew that is typically made with lamb or beef. This vegetarian version uses chickpeas and black beans instead.
Flavor Profiles:
- This stew is savory, smoky, and slightly spicy with a touch of sweetness from the sweet potato.
Serving Suggestions:
- Serve this stew as a main dish for a vegetarian dinner or lunch.
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Region: South African