Powerhouse African Yam Stew
Powerhouse African Yam Stew is a hearty, legume-rich pot featuring yams, yellow split peas, red lentils, and chickpeas. Peanut butter adds nutty depth while lemon juice and a touch of soy sauce bring brightness and umami, finished with tender spinach. Serve it hot for a cozy dinner that’s filling, balanced, and deeply satisfying.
- Prep25 mins
- Cook1 hr 43 mins
- Serves8
- DifficultyEasy
- 1
Put the split peas in a large container, cover them with several inches of cool water, and let them soak for 1 hour.
- 2
In a large pot, combine the drained split peas, yams, onions, and red lentils. Add enough water to cover by 1 inch. Stir in the garlic and ginger. Bring to a boil, then skim off the foam with a slotted spoon. Simmer until the yams are very tender, about 1 hour 30 minutes.
- 3
Mash the split peas, yams, and lentils with a potato masher. Stir the peanut butter, lemon juice, and soy sauce into the soup. Add the chickpeas and frozen spinach, and cook until heated through, 8 to 10 minutes. Season with salt.
- Calories 2880.93 kcal High
- Protein 39.81 g Good Source
- Carbs 846.3 g Moderate
- Total Fat 18.72 g High
- Saturated Fat 1.12 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 0.0 mg Low Source
- Sodium 766.31 mg High
- Fiber 32.19 g Good Source
- Sugar 12.35 g High
- Added Sugar 0.0 g Low Source
- Calcium 317.58 mg Good Source
- Iron 10.98 mg Good Source
- Potassium 933.15 mg Moderate
- Vitamin A 694.81 mcg_rae Good Source
- Vitamin C 18.34 mg Good Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Peanuts 🥜
- Soy 🌱
- Garlic 🧄
- Onions 🧅
About This Recipe
Powerhouse African Yam Stew is a South African dinner recipe made with 13 ingredients. It takes about 2 hrs 8 mins, serves 8, and is rated easy. Key ingredients include Fresh Ginger, Garbanzo Beans, Lemon Juice, and Minced Garlic. Each serving provides about 2880.93 kcal, and is a good source of protein.
Recipe Questions
- What is Powerhouse African Yam Stew?
- It is a South African stew recipe made with 13 ingredients, usually served for dinner or lunch or soup.
- What is Powerhouse African Yam Stew made of?
- The main ingredients are Fresh Ginger, Garbanzo Beans, Lemon Juice, Minced Garlic, Peanut Butter. The full list of 13 is above.
- What goes well with Powerhouse African Yam Stew?
- Explore these South African side-dish recipes.
- How long does it take to make Powerhouse African Yam Stew?
- About 2 hrs 8 mins in total: 25 mins to prepare and 1 hr 43 mins to cook.
- How many calories are in one serving?
- One serving provides about 2880.93 kcal. The full nutrition breakdown is above.
- Is Powerhouse African Yam Stew easy to make?
- This recipe is rated easy, with 13 ingredients and 3 steps.
How easyChef Pro Scores This Recipe
easyChef Pro gives every recipe a health score from 0 to 100, built from more than 30 nutritional parameters including nutrient density, energy density and glycemic impact. It calculates rather than estimates, so the same recipe returns the same score every time.
The number is traceable. You can see exactly which nutrient moved it, so a dish scoring 78 might show fiber pushing it up while sodium pulls it down, alongside the NOVA processing level of each ingredient.
Your health goal changes the calculation itself, not just a filter. easyChef Pro applies clinically derived weighting across six health dimensions, which is why the same dish can score well for one goal and poorly for another.
Swap an ingredient or change the serving size and that math changes with it. Scoring your own version is the only way to see what your kitchen actually produces.
Modified this recipe?
Changing ingredients or serving sizes changes the nutrition profile. Score your own version with easyChef Pro to see how it compares.