Itakiet Stew – African Bean Stew

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Last Updated on May 19, 2020 by Chef Mireille

Itakiet Stew

African Bean Stew – enriched with tomato and peanut butter. This Vegan and Gluten Free stew is perfect for Meatless Monday.

Do you have a Maddhur Jaffrey cookbook? I have 3. If you are a lover of Indian food, you should definitely own at least one of her cookbooks.

Maddhur Jaffrey has been publishing cookbooks since the 1970’s. She is credited with popularizing Indian cuisine in the United States. This Nigerian recipe I adapted from World Vegetarian, which includes vegetarian recipes from around the world.

With her interest in international recipes as much as Indian cuisine, she is definitely a lady after my own heart.

Would you like to add more international recipes to your weekly repertoire? – Take a look at these 7 Menus I created for you – All with Vegetarian and Gluten Free options!

World Vegetarian is one of my most utilized cookbook. Check out some of my other Maddur Jeffrey recipes I have adapted from this book, as well as others!

Maddur Jeffrey Recipes

Peanuts are used widely in West African cuisine as demonstrated in my recipes for Senegalese Black Eyed Pea Salad, Palaver Chicken and Peanut Soup. This is another peanut enriched recipe from the African continent.

Itakiet LR 3

IN THE MAKING – HOW TO MAKE ITAKIET STEW – AFRICAN BEAN STEW

This Itakiet Stew – African Bean Stew is perfectly complimented with Southern Style Skillet Cornbread. A delicious and hearty meal for Meatless Monday.

Itakiet LR 2
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Itakiet Stew – African Bean Stew

Itakiet Stew – African Bean Stew is a protein packed Vegetarian meal – perfect for Meatless Monday.
Prep Time10 mins
Cook Time1 hr 10 mins
Soaking time8 hrs
Course: Main Course
Cuisine: African
Servings: 6 people
Calories: 182kcal
Author: Chef Mireille

Ingredients

  • 1 1/2 cups pinto beans soaked overnight
  • 3 tablespoons peanut oil
  • 1 onion finely chopped
  • 2 garlic cloves finely chopped
  • 1 bell pepper chopped
  • 1 1/2 teaspoons ground cumin
  • 1 cup tomato sauce
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons lemon juice juice from 1 lemon
  • 2 tablespoons creamy peanut butter
  • salt to taste

Instructions

  • Combine soaked beans and 6 cups water in a saucepan. Bring to a boil. Reduce to a simmer and cook until beans are tender, about 45 minutes.
  • In a large pot, heat oil. Add onion, garlic and bell pepper. Stir fry until the onions are translucent.
  • Add cumin, tomato sauce, cayenne, lemon juice and 1/2 cup of the liquid from the beans. Reduce heat to a simmer and cook, stirring occasionally, for 15 minutes.
  • In a small bowl, combine peanut butter with 3/4 cup of the liquid from the cooked beans. Whisk together well.
  • Add to beans and stir to combine.
  • Add tomato mixture and stir to combine.
  • Add salt
  • Bring to a boil. Reduce to a simmer and cook for 10 minutes, stirring occasionally.

Notes

Red kidney beans can also be utilized.
Cooking Time can be reduced if you use an Instant Pot or pressure cooker to cook the beans.

Nutrition

Calories: 182kcal | Carbohydrates: 18g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Sodium: 241mg | Potassium: 434mg | Fiber: 6g | Sugar: 4g | Vitamin A: 832IU | Vitamin C: 32mg | Calcium: 38mg | Iron: 2mg
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About Chef Mireille

CHEF MIREILLE - AUTHOR, RECIPE DEVELOPER AND PHOTOGRAPHER FOR Global Kitchen Travels
***
Chef Mireille is a NYC based freelance chef instructor and food photographer. Due to her very diverse family background, she was able to travel and learn about global cultures and flavors from a young age. Her passion for culture, cooking, history and education had made her an expert on developing traditional globally inspired recipes & delicious fusion cuisine.
Her extensive travel history provides a plethora of background information and Travel Tips!

Reader Interactions

Comments

  1. Padmajha PJ

    I too love Mdhur Jaffery's book and own one of them.This stew looks so vibrant and am sure it goes well with roti.And I do like the flavor of peanut butter in the dish…

  2. Vaishali Sabnani

    Peanut oil ! Peanut Butter ! Awesome ! Such a unique recipe with these high protein ingredients . Lovely texture and like Sandhya says reminds me of Rajma.

  3. Rafeeda - The Big Sweet Tooth

    5 stars
    I don’t own a Madhur Jaffrey cookbook yet, but I have been wanting to since long… This stew sounds really interesting, especially when you use peanut butter. I am imagining the kick of flavor it would give!

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