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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Powerhouse African Yam Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 47 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 47 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 59
- Heart Health
- 77
- Metabolic
- 59
- Digestive
- 46
- Inflammatory
- 26
- Performance
- 50
- General Wellness
- 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 2888.67 kcal High 144%
- Protein 39.43 g Good Source 79%
- Carbohydrate 848.79 g 309%
- Total Fat 18.72 g High 24%
- Saturated Fat 1.12 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 732.74 mg High 32%
- Dietary Fiber 34.94 g Good Source 125%
- Total Sugars 14.85 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 301.23 mg Good Source 23%
- Iron 10.86 mg Good Source 60%
- Potassium 990.05 mg Good Source 21%
- Vitamin A 279.4 mcg Good Source 31%
- Vitamin C 23.46 mg Good Source 26%
- Vitamin D 0.0 mcg Low Source 0%
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 2888.67 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 2888.67 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.
- Is Powerhouse African Yam Stew healthy?
- Powerhouse African Yam Stew has an easyChef Pro health score of 55/100. Per serving, it provides 2888.67 calories and 39.43 g of protein, or 79% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 732.74 mg (32% of the Daily Value) and saturated fat at 1.12 g (6% of the Daily Value). It contains Citrus, Peanuts, Soy, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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