Podcast
Travel 
Vegan Recipes 
Senegalese sweet potato, rice and beans stew
This hearty and flavorful stew, inspired by a trip to Goree Island in Senegal, combines yams or sweet potatoes, black-eyed peas, and rice. It's a comforting dish often served on New Year's Day, offering a delicious blend of spices and vegetables.
Simple Tasty Recipes
Ingredients for 17 Servings
-
1/2 cup
-
5
-
10
-
1 (6 ounce) can
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2 cups
-
5
-
2
-
5 cups
-
1
-
5 teaspoons
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1/2 teaspoon
Time
Goes Great with
Method
- In one big pot or vat, saute chopped garlic and onions until translucent.
- Add tomato paste and mix it in thoroughly.
- Then add about 10 cups of water. When it boils, add the vegetable bouillon cube, beans, carrots, yams or sweet potatoes, pepper, hot pepper, and salt.
- Boil until the beans are tender.
- Add the rice.
- Boil for 10 minutes covered, then 10 minutes uncovered. Do not stir until the very end.
- You may need to add some more water. If it is too watery, boil it uncovered some more.
Notes:
Use more or less hot pepper depending on your preference. If the stew is too watery, boil it uncovered some more. You may need to add some more water during cooking.
Serving info: Total recipe: 7000g · Yields 17 portions · Portion size: 412g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 98.3 | 405.1 | 20.3% |
| Carbohydrates (g) | 18.1 | 74.5 | 27.1% |
| ↳ of which sugars (g) | 1.6 | 6.6 | |
| Dietary fiber (g) | 1.8 | 7.4 | 26.4% |
| Protein (g) | 2.7 | 11.1 | 22.2% |
| Total fat (g) | 1.8 | 7.4 | 9.5% |
| ↳ Saturated fat (g) | 0.1 | 0.4 | 2.0% |
| ↳ Monounsaturated fat (g) | 1.0 | 4.1 | |
| ↳ Polyunsaturated fat (g) | 0.4 | 1.6 | |
| ↳ Trans fat (g) | 0.0 | 0.0 | |
| Sodium (mg) | 182.9 | 753.8 | 32.8% |
| Calcium (mg) | 11.6 | 47.8 | 3.7% |
| Iron (mg) | 0.5 | 2.1 | 11.7% |
| Potassium (mg) | 168.1 | 692.9 | 14.7% |
| Vitamin C (mg) | 3.3 | 13.6 | 15.1% |
| Vitamin B12 (µg) | 0.0 | 0.0 | 0.0% |
Ingredient data sources
- Vegetable oil — 110g — Oil, canola — USDA
- Onions, raw — 1250g — Onions, raw — USDA
- Garlic, raw — 50g — Garlic, raw — USDA
- Tomato paste, canned — 170g — Tomato products, canned, paste, without salt added — USDA
- Black-eyed peas, dry — 360g — Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw — USDA
- Carrots, raw — 300g — Carrots, raw — USDA
- Sweet potatoes, raw — 600g — Sweet potato, raw, unprepared — USDA
- Rice, white, long-grain, uncooked — 925g — Rice, white, long-grain, regular, raw, unenriched — USDA
- Vegetable bouillon cube — 10g — Bouillon, vegetable, dry — USDA
- Salt — 25g — Salt, table — USDA
- Hot pepper (Cayenne) — 1g — Spices, pepper, red or cayenne — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
55 mins
