Caribbean sweet potato coconut stew with beans.

This stew contains so many good, balanced and tasty ingredients that we could almost call it a power pot. Ingredients rich in fibre and lots of vegetables make you full and happy.

Ingredients

2 serving                                 

Banane

1 piece banana

Petersilie

10g Parsely

rote Chilischote

1 piece red chilli pepper

Gewürzmischung „Hello Aloha“

4g Aloha spice blend

( contains cereals, gluten (wheat) or products made from them )

Milch

100mlmilk (contains milk or milk products (including lactose)

schwarze Bohnen

1 pack/can black beans

Zwiebel

1 piece onion

Knoblauchzehe

1 piece clove of garlic

Süßkartoffel

1 piece sweet potato

Tomate

2 pieces tomato

Gemüsebrühe

6g vegetable broth ( contains celery or celery products )

rote Spitzpaprika

1 piece red pointed peppers

Kokosmilch

150ml coconut milk

Weizenmehl

75g wheat flour (contains cereals containing gluten (wheat) or products made from them )

Backpulver*

2g Baking powder

Salz*

salt to taste

Pfeffer*

Pepper to taste

Öl*

2 tablespoons olive or avocado oil

Wasser*

150ml Water

Cooking utensils
• Mixing bowl
• Large skillet
• Sieve
• Mixing bowl
• Saucepan

Preparations.

1. Heat 300 ml of water in the kettle. Peel and finely dice the onion and garlic, peel the sweet potato and cut it into 2 cm cubes. Halve the tomatoes, remove the stalk and roughly dice.

caribbean sweet potato coconut stew

Halve the finger pepper and chilli pepper, remove the seeds and cut the pepper halves into large pieces. In a large mixing bowl, add coconut milk with 300 ml of hot water and the vegetable broth.

2. In a large saucepan over medium-high heat, add 1 tbsp olive or avocado oil, sauté the onion and garlic cubes for 3 minutes. Add the diced tomatoes and cook for another 3 minutes. Meanwhile, drain the black beans through a sieve and rinse until the water runs clear.

3. Add the black beans, diced sweet potatoes, pieces of pepper,  spice mixture and the coconut milk mixture and simmer for approx. 20 minutes until the sauce has thickened a little

Season with salt after the end of the cooking time. Meanwhile, peel the banana, break it into pieces, place it in a large bowl and continue with the recipe.

4. Pluck the parsley leaves finely chop, halve the chilli lengthways, deseed the seeds and cut the chilli halves into the fine strips.

Add 200 ml water, milk, flour, baking powder, chopped chilli and half the chopped parsley to the banana in the large bowl and mash well with a fork and mix into a pancake batter, season with salt.

5. In a large skillet, heat1 tbsp oil over medium-high heat and bake pancakes, fry the pancakes for approx. 5 minutes on each side.

6. Divide the sweet potato and coconut stew among deep serving plates and sprinkle over the remaining chopped parsley. Serve with banana pancakes and enjoy.

caribbean sweet potato coconut stew

Enjoy your meal!

 

Caribbean sweet potato coconut stew with beans

Caribbean sweet potato coconut stew with beans

Caribbean sweet potato coconut stew with beans

Caribbean sweet potato coconut stew with beans