Discover the flavors of Rwanda with this hearty Vegetable Stew recipe. Made with a variety of local vegetables and an option to include meat, this stew offers a rich, comforting taste of Rwandan cuisine. Perfect for a nutritious family meal or a delicious way to explore African cooking traditions.
Ingredients:
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 2 large carrots, peeled and diced
- 2 medium potatoes, peeled and cubed
- 1 cup green beans, trimmed and cut into pieces
- 1 bell pepper, chopped
- 1 large tomato, chopped
- 1 cup corn kernels (fresh or frozen)
- 2 cups vegetable broth or water
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- Salt and pepper to taste
- 1 cup chopped spinach or kale (optional)
- 1 cup cooked meat (beef, chicken, or goat, optional)
Instructions:
Heat the Oil: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
Add Aromatics: Stir in the garlic and ginger, cooking for another minute until fragrant.
Cook Vegetables: Add the carrots, potatoes, green beans, and bell pepper to the pot. Cook for about 5 minutes, stirring occasionally.
Add Tomatoes and Spices: Stir in the chopped tomato, paprika, cumin, and turmeric. Cook for another 3-4 minutes until the tomatoes begin to break down.
Add Broth: Pour in the vegetable broth or water. Bring to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.
Add Corn and Optional Meat: Stir in the corn and cooked meat (if using). Continue to simmer for an additional 5-10 minutes. Adjust seasoning with salt and pepper to taste.
Add Greens: If using spinach or kale, stir it in and cook for another 2 minutes until wilted.
Serve: Ladle the stew into bowls and enjoy hot. Serve with rice or bread if desired.
This Rwandan Vegetable Stew is a versatile dish that can be adapted to include your favorite vegetables and protein options. Enjoy a taste of Rwanda with this hearty and wholesome stew!
Nutritional Values
Vegetable Oil (2 tablespoons)
- About 240 calories
- 28 grams of fat
- 0 grams of carbohydrates
- 0 grams of protein
Benefits: Provides essential fats and helps in cooking. Use in moderation to manage calorie and fat intake.
Large Onion (1, chopped)
- About 45 calories
- 0 grams of fat
- 11 grams of carbohydrates
- 1 gram of protein
Benefits: Contains antioxidants and compounds that may support heart health. Adds flavor and texture.
Garlic (2 cloves, minced)
- About 8 calories
- 0 grams of fat
- 2 grams of carbohydrates
- 0.4 grams of protein
Benefits: Contains allicin, which has antimicrobial and anti-inflammatory properties. Supports immune health.
Grated Ginger (1 teaspoon)
- About 2 calories
- 0 grams of fat
- 0.5 grams of carbohydrates
- 0.1 grams of protein
Benefits: Aids digestion and has anti-inflammatory and antioxidant properties.
Carrots (2 large, peeled and diced)
- About 80 calories
- 0 grams of fat
- 19 grams of carbohydrates
- 2 grams of protein
Benefits: High in beta-carotene (vitamin A), fiber, and antioxidants. Supports vision and immune health.
Potatoes (2 medium, peeled and cubed)
- About 340 calories
- 0 grams of fat
- 80 grams of carbohydrates
- 8 grams of protein
Benefits: Provides energy, potassium, and vitamin C. Supports overall health and digestion.
Green Beans (1 cup, trimmed and cut)
- About 35 calories
- 0 grams of fat
- 8 grams of carbohydrates
- 2 grams of protein
Benefits: High in fiber, vitamins A, C, and K. Supports digestion and immune health.
Bell Pepper (1, chopped)
- About 25 calories
- 0 grams of fat
- 6 grams of carbohydrates
- 1 gram of protein
Benefits: Rich in vitamin C, antioxidants, and fiber. Supports immune health and adds flavor.
Large Tomato (1, chopped)
- About 35 calories
- 0 grams of fat
- 7 grams of carbohydrates
- 1.5 grams of protein
Benefits: Rich in vitamins A and C, and lycopene. Supports heart health and provides antioxidants.
Corn Kernels (1 cup, fresh or frozen)
- About 140 calories
- 2 grams of fat
- 30 grams of carbohydrates
- 4 grams of protein
Benefits: Good source of fiber, vitamins B and C. Provides energy and supports digestion.
Vegetable Broth or Water (2 cups)
- Broth: About 20 calories (if low sodium)
- Water: 0 calories
Benefits: Broth adds flavor and nutrients. Water is essential for hydration and cooking.
Paprika (1 teaspoon)
- About 6 calories
- 0 grams of fat
- 1 gram of carbohydrates
- 0.3 grams of protein
Benefits: Adds flavor and contains antioxidants. Supports metabolism and digestive health.
Ground Cumin (1 teaspoon)
- About 22 calories
- 1 gram of fat
- 3 grams of carbohydrates
- 1 gram of protein
Benefits: Adds rich flavor and aids digestion. Contains antioxidants and supports immune health.
Turmeric (1 teaspoon)
- About 8 calories
- 0 grams of fat
- 1.6 grams of carbohydrates
- 0.3 grams of protein
Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. Supports joint health and overall wellness.
Salt and Pepper (to taste)
- Salt: Minimal calories but high in sodium. Use in moderation.
- Pepper: About 6 calories per teaspoon, with minimal fat and carbohydrates.
Benefits: Enhances flavor. Black pepper has antioxidant properties. Use salt in moderation to manage sodium intake.
Chopped Spinach or Kale (1 cup, optional)
- Spinach: About 7 calories, 0 grams of fat, 1 gram of carbohydrates, 1 gram of protein
- Kale: About 33 calories, 0.5 grams of fat, 6 grams of carbohydrates, 2 grams of protein
Benefits: Rich in vitamins A, C, K, and minerals like iron. Supports immune health and adds nutrients.
Cooked Meat (1 cup, optional)
- Beef: About 250 calories, 20 grams of fat, 0 grams of carbohydrates, 20 grams of protein
- Chicken: About 150 calories, 5 grams of fat, 0 grams of carbohydrates, 25 grams of protein
- Goat: About 200 calories, 10 grams of fat, 0 grams of carbohydrates, 22 grams of protein
Benefits: Adds protein and flavor. Provides essential nutrients depending on the type of meat used.
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