Tofu~Blackbean Tacos

I know it isn’t Taco Tuesday but hey, tomorrow is Tuesday so maybe you can use this recipe for your taco cravings!

Vegan and Gluten Free!


  • Hard taco shells (you can certainly use soft ones, if you prefer)
  • 1/2 brick of firm tofu-use a fork to crumble into a ‘scramble’ like consistency
  • 1 can of black beans-rinsed and drained.
  • 1/2 onion-diced
  • 1/2 green pepper-diced
  • 2 tbsp olive oil
  • 1 tsp turmeric paste
  • 2 tsp chili powder
  • 1/2 tsp of cayenne pepper (if you like it!)
  • salt to taste
  • vegan cheese, salsa, greens to garnish.


  1. Heat oven to 350 F and put the shells in for 5 minutes to crisp, if you are using the hard shell.
  2. Heat the olive oil in a fry pan on medium.
  3. Put the onions and peppers in the pan with oil.
  4. Cook onions and peppers for 5 minutes.
  5. Put in the crumbled tofu in and black beans. Mix thoroughly.
  6. Add all the spices and mix again.
  7. Cook for 10 minutes to get the spices all mixed and the beans and tofu heated up.
  8. Fill the taco shells and garnish with vegan cheese, salsa, hot sauce and greens!

tofu tacostofu tacos


Chocolate Cranberry Oatmeal Cookies

Hey everyone!!!

So we took a little break but we are back and baking!

What better way to come back to the blog than by sharing something chocolate!  This cookie is gluten free and vegan and chocolatey and chewy goodness.


  • 1/2 cup Earth Balance
  • 1 cup packed dark brown sugar
  • 1 egg replacer…we used 1 tbsp chia seeds with 2 tbsp of water
  • 1 teaspoon vanilla extract
  • 1/2 cup brown rice flour
  • 1 tsp xantham gum
  • 1/3 cup cocoa powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 1/2 cups rolled oats-gluten free Only Oats are what we used
  • 1/2 cup of dried cranberries


  1. Line a baking sheet with a parchment paper. Preheat oven to 350 F.
  2. Mix together in a stand mixer or an electric hand mixer, the Earth Balance and the sugar. Mix until combined and fluffy consistency.
  3. Add the chia egg and vanilla, and beat until blended.
  4. In a medium bowl, whisk together the flour, xantham gum,  cocoa powder, salt, and baking soda.
  5. Add to the wet ingredients in the mixer bowl and mix just until combined. Add rolled oats and the cranberries.
  6. Bake for 8-10 minutes.
  7. Once you take them out, they may be very soft but the cookies with crisp on the outside if you let them cool.  The insides will remain nice a chewy gooey though!


Red Chili Tofu and Quinoa

Super quick and spicy!

I needed to make something quick last night and couldn’t face another bowl of pasta, so I took a look in the cupboard and the fridge and came up with a red chili tofu bowl on a bed of quinoa.

This is very loosey goosey in the measurements and are open to any interpretation you wish.  If you like more spice…pile on the red chili paste or even throw some cayenne in there.  I added some maple syrup to mine because…well…it’s maple syrup and it should be added to as many recipes as humanly possible.

**I also made this with half a block of firm tofu.  If you need to cook for more people, just adjust the recipe accordingly. ***


  • 1/2 block firm tofu
  • 2 Tbsp  olive oil
  • 2 Tbsp lemon juice
  • 2 Tbsp Red Chili paste
  • 1 Tbsp Maple syrup
  • 1 tsp ground ginger (I used the fresh ground in the jar but I think dried would work as well)
  • 1 cup quinoa
  • 1 1/4 cup water
  • 1 cup rinsed, chopped fresh spinach (although kale would definitely work too)
  • 1 cup rinsed, chopped cucumber



  1. So today I tried a new, locally (Ontario) grown quinoa.  It is made by Quinta Quinoa and I found it to be very flavourful and delicious.  I used their directions for the cooking of the quinoa in case it varied from others I have used.  They recommend that you rinse the quinoa in cold water first thoroughly.  Then in a pot, add 1 cup quinoa and 1 1/4 cup of water.  Bring to boil and then cover, lower setting to low/medium and cook for 14 minutes.  I found it took a little longer but that could be my pot.  Set aside the quinoa when cooked.
  2. In a skillet, add the olive oil, and the seasonings (red chili paste, ginger, lemon juice, and maple syrup.  Heat on medium.
  3. Mix them all thoroughly and then add the tofu that you have sliced into 1cm x 5cm x 1cm strips.  Obviously, don’t get the ruler out for this.  If you like cubed, then cube them.  Get creative with this!
  4. Add the tofu into the skillet and coat with the heated spicy mixture.  Cook for 5-8 minutes to brown the tofu on all sides, so you’ll have to flip them a bit.  The main thing is to get them all coated in the spicy goodness.
  5. Place a helping of quinoa in a bowl. Add some tofu and the greens and cucumber.  If you need a little more zap, add some sriracha.

We always like to hear if you have put your own spin on our recipes, so let us know how you have made this one!


Curried Two Potato Soup

Yup, it’s cold!

I wanted soup and only had one fairly large sweet potato.  I didn’t think that would be enough to make a good pot of soup with so I grabbed a couple of medium sized white potatoes I had and used them too.

WHAMMO…..Two potato soup!

I added some curry, turmeric and some cayenne pepper just to add some more heat.

I must say, this soup turned out better than I had anticipated…so I thought I’d share it with you all.


  • one medium sized sweet potato
  • two medium sized white potatoes
  • half a white onion, sliced
  • 2 tbsp olive oil
  • 1 tsp turmeric
  • 1 tbsp curry powder (make this a healthy dose to make sure the potatoes are covered)
  • 6 cups of water or broth (I used water this time and it was very thick and creamy anyhow)
  • dash of salt and pepper
  • 1/2 tsp cayenne pepper



  1. In a large pot, put in your olive oil on medium heat.
  2. Cut up the onion and put into the heated oil. Stir and cook to soften the onion.
  3. Once the sweet potato and white potato are peeled and cubed, toss them into the pot with the onions.  Stir to combine with the onions.
  4. Put in the spices.  Stir and coat the potatoes.
  5. Cook and stir for another 5 minutes on medium heat.
  6. Add in the water or broth. Stir.
  7. Continue to cook on medium/high until a smooth boil.
  8. Turn heat down to low/medium and cook until the potatoes are soft. This took about 20 minutes.  I also like to leave the lid off for this part to evaporate a little water if I think there is too much.
  9. Once the potatoes are cooked, take off heat.
  10. Let is cool a bit before using immersion blender or pouring into a blender to smooth out the chunks of potato.

All that is left now is to make a yummy piece of toast or bagel (that is what I had last night) and enjoy.  The little kick of cayenne will definitely keep the heat going.

Hope you all enjoy this souper easy recipe!  Doh!

sweetpotato soup

Stew Season ~ Veggie Stew Recipe

October is half way over already!

Although the weather hasn’t been too cool yet, it is on the horizon and we know what we are in for!

I was in the mood for some stew and thought I would give a veggie stew a try.  You may think that it wouldn’t be as hearty as a meat based stew but it was amazing.  Delicious and filling!

What is great about the veggie version is that you can add pretty much whatever veggies you have in the house.  This recipe is also vegan as there is no dairy or egg included.  AND also Gluten Free!

Enjoy with a nice piece of bread for a warm-you-up fall dinner.


  • 1 large sweet potato, peeled and cubed into about 2 cm cubes
  • 1 large potato, peeled and cubed into about 2 cm cubes
  • 1 green pepper, chopped into bite size pieces
  • 1 yellow onion, rough chopped into chunky bits
  • 2 heirloom carrots, peeled and sliced.
  • 2 sprigs of rosemary
  • 2 teaspoons of salt
  • 6 cups of veggie broth
  • 2 teaspoons of rice flour
  • 2 tablespoons olive oil


  1. In a large pot put the olive oil and put on medium heat.
  2. Rough chop the onion to give a fairly large piece. Put in the hot oil.
  3. Let the onions cook until soft.
  4. Add the rest of the veggies once prepared. Stir and combine them all together.
  5. Add in 5 cups of the broth and stir.
  6. Add in the rosemary and salt.  Stir.
  7. In a separate small bowl, add the rice flour and the other cup of broth.  Mix until you get a smooth mixture and the flour is combined completely.
  8. Pour flour mixture into the pot and stir thoroughly.
  9. Heat to a rolling boil, then turn down and cover and cook for about 20 minutes or until the potatoes are cooked through.
  10. Ladle into a bowl and enjoy!


Sweet Potato Rice Bowl

Rice Bowl made with Sweet Potato, grilled veggies, and Yves Sweet Potato and Chia bites.

So first, I need to apologize for being so lax in my posting of this recipe.  I posted the Instagram picture last week!  My bad…it won’t happen again..I promise!

We are into Summer 2017 and the BBQ’s are firing up!

Nothing like Grilled Veggies!

I become one with my grill basket during the summer months and throw just about anything into it.

I have made and posted a Rice Bowl recipe before so I made a few changes to this one and also made a dressing to drizzle on it with my new fave condiment…French’s Spicy Mustard…yum.

So fire up that BBQ, get it warmed up and put your Grill Basket on.

We’re making some grilled veggie rice bowls!


  • 1/2 purple onion
  • 1/2 green pepper
  • 4 Cremini mushrooms
  • 1 sweet potato
  • 2 cups brown rice
  • 4 cups of water
  • 8-10 Yves Sweet potato and Chia bites
  • 2 tablespoons olive oil
  • 1 tablespoon Herb De Provence/Lavendar spice (but hey, you can use whatever spices you like!)
  • 2 tablespoons Garam Masala


  1. Put the oven on 350F for the sweet potato.
  2. Peel and cube the sweet potato.  Place in bowl with some olive oil and garam masala.  Mix up so that the pieces are all covered.  Place on baking sheet for 10 minutes, mix up and then another 10 minutes.  The sweet potato will be soft when done. During the last 5 minutes, I threw in the Yves bites to heat them up but not necessary if you don’t want to.
  3. In the mean time….
  4. Chop the onion, mushroom and peppers. Place in a large bowl and put the olive oil and herb de provence in.  Mix thoroughly to ensure they are all covered.
  5. Heat that BBQ up and put that grill basket on it.
  6. But I don’t have a grill basket…. 😦  It’s ok!  After you have chopped your veggies, you can wrap them in foil and place on BBQ.  You will need to flip it a few times to ensure they are not getting burnt on one side.
  7. Put the veggies in the basket or on the BBQ in foil.  You want to grill them until they are tender. Set them aside when you are done.
  8. Put the water into a large sauce pan and put on high to get to a boil.
  9. Once boiling, put the rice in and cover it…Now don’t look at…Let it cook for about 13 minutes…this may differ depending on the rice you use so check the package but if you can avoid picking up that lid before it is done, the rice will turn out perfectly.
  10. Put a couple of scoops of the rice in a bowl.  Place some grilled veggies, roasted sweet potato and Yves Bites on top.
  11. Drizzle with the Hot Balsamic dressing!

Hot Balsamic Dressing?!

Yes…and it is deelish.

Recipe for Hot Balsamic Dressing:

  • In a jar with a lid, put in 1/3 cup of olive oil.
  • Add in 1/4 cup of balsamic vinegar
  • Dash of sea salt
  • 1 tablespoon of French’s Spicy Mustard.
  • Shake it and use 🙂

    What I love about rice bowls is that you can be so creative.  The recipes are not written in stone so change it up as needed!  Let us know what you have tried!

Gluten Free & Vegan Ginger Cookie

Gluten Free?  check!

Vegan?  check!

Ginger & Molasses Cookie?  check!

Tried out a new recipe for some Ginger and Molasses cookies today and thought I’d share it.

Usually I use brown rice flour but today, I did a mix of brown rice flour and some gluten free oat flour I made from gluten free oats.  Just pulse some oats in a chopper or a food processor; you’ll end up with some nice oat flour that is a little more substantial than the rice flour that tends to be quite fine.


  • 1/2 cup coconut oil
  • 1/2 cup of brown sugar
  • 1/2 cup molasses
  • 1 tbsp grape seed oil
  • 2 tbsp almond milk, unsweetened, no flavour
  • 1 tbsp vinegar
  • 2 cups of brown rice flour
  • 1/2 oat flour
  • 1 tsp baking soda
  • 1/2 tsp ginger
  • 1/2 tsp cloves
  • 1 tsp cinnamon



  1. Preheat oven to 375F
  2. In a stand mixer or a large bowl, using a hand mixer, put in the coconut oil and brown sugar.  Mix until creamed together.
  3. Add in the molasses, vinegar, almond milk and grape seed oil.  Mix well.
  4. In a separate bowl, mix together the flours, baking soda, ginger, cloves and cinnamon.
  5. Gradually add in the flour to the wet mixture.
  6. Measure out a teaspoon of dough and roll into a ball.  Set on cookie sheet and flatten with fork. Sprinkle some granulated sugar on them and pop them into the oven for 5 minutes.
  7. Let them cool for a couple of minutes and grab a cup of tea and Enjoy!!


Lemon Rosemary Scones – Vegan and Gluten Free

Time for some lemony goodness!

Attempt number two at gluten free scones!  This time we are going lemon and rosemary combo.

Adapted from The Minimalist Baker scone recipe, we ended up with a delicious scone that is amazing for breakfast or for a dessert.  The recipe is vegan.  My husband, who is the Celiac tester, enjoyed his with some lemon curd that we had purchased, but it was not vegan.

The Minimalist Baker has a wonderful Lemon Curd recipe that is vegan as well.



  • 1 flax egg or 2 tablespoons of apple sauce, which is what I used this time
  • 3/4 cup  unsweetened plain almond milk
  • 2 cups of brown rice flour
  • 1 Tbsp baking powder
  • 1/4 cup organic cane sugar, plus more for topping
  • 1/2 tsp sea salt
  • 1 Tbsp  fresh rosemary , roughly chopped
  • 6 Tbsp room temperature coconut oil or vegan butter
  • 2 Tablespoons of lemon juice
  • 1 teaspoon lemon zest


  1. Preheat oven to 400 degrees F  and line a baking sheet with parchment paper .
  2. Prepare flax egg in a small mixing bowl, or use apple sauce and mix with almond milk, then add the lemon juice and zest.
  3. In a separate mixing bowl, brown rice flour, baking powder, organic cane sugar, salt, and rosemary. Whisk to combine.
  4. Add room temperature coconut oil and use a pastry cutter (or fork) to cut it into the mixture until only small bits remain.
  5. Whisk the flax or apple sauce -almond milk mixture once more and add to the dry ingredients a little at a time while stirring with a wooden spoon.
  6. Gently transfer to a floured surface and use your hands to form it into a disc about 1 inch in height. Use a large knife to cut the circle into 6 even wedges. Then use a floured spatula to transfer the scones to the prepared baking sheet. Sprinkle the tops with a bit more cane sugar.
  7. Bake for 22-27 min, or until fluffy and light golden brown on the edges. Let cool slightly before enjoying.
  8. Best when fresh. Once completely cooled, store leftovers at room temperature in a well-sealed container for up to 3 days. Freezer for longer term storage, if they last that long.  Our are gone!!!

Smokey Mushroom Miso Soup


Smoke ’em if you got ’em!

Haha…not really, but I couldn’t help myself.

Val’s soup this week is a savoury smokey tasting soup make with a unique tea called Lapsang Souchong.

I know…tea…in soup?!

I had never heard of this tea, but Val had while reading a Rosamunde Pilcher novel many years ago.  The tea was described as a peaty scotch rather that a tea.  I think that really caught Val’s attention!  😉

The black tea is dried by smoking it over a fire of pine wood, which infuses the smokey flavour to the tea.  The tea can be used with other brewed teas or mixed with spices for marinades.  The smokey flavour is a nice treat for vegetarians who miss having a smokey flavour.

This recipe was inspired by a recipe in the book from Soup Sisters.  Soup Sisters is a non-profit organization who donates soup to domestic abuse shelters throughout Canada.   Check out their organization as well as their souper cookbook!



  • 8 tsp Lapsang Souchong tea
  • 6 cups water
  • 4 cloves garlic, minced
  • 2 cups vegetable broth
  • 1/2 cup white miso paste
  • zest of 1/2 lemon
  • 2 tbsp fresh lemon juice
  • 2 tbsp fresh ginger, finely grated
  • 1 tbsp wasabi paste
  • 2 tsp rice wine vinegar
  • 1/2 cup shiitake mushrooms, stems removed and caps thinly sliced
  • 1/2 cup oyster mushrooms, sliced
  • 1/2 cup cremini mushrooms, sliced
  • 1 cup tofu, diced
  • pepper to taste
  • garnish soup with green onions, finely diced



  1. Boil 6 cups of water and steep tea for 3 minutes maximum, any longer than this will make the tea bitter tasting. Strain the tea leaves.
  1. In a large soup pot, combine the brewed tea, vegetable broth and garlic and bring to a boil. Reduce heat to medium-low and simmer uncovered for 10 minutes.
  1. Reduce heat to low heat and add the miso, stir until it is dissolved.
  1. Add the zest, lemon juice, ginger, wasabi and rice vinegar. Simmer for another 5 minutes.
  1. Add the mushrooms and tofu and simmer for 8-10 minutes. Season with pepper to taste.
  1. Add green onions just before serving.

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Brewing the smokey Lapsang Souchong tea.


The smokey, savouriness of this soup will sure to satisfy.

Three Potato Soup!

One potato. Two potato. Three potato. Soup!

This soup has sweet potato, new white potato and a red pototo to give a super creamy consistency.  Fresh rosemary and a dash of cayanne pepper to add an extra kick!



1 Sweet potato.

2 medium new white potato

2 medium red russet potato

1 spanish onion

2 sprigs of fresh rosemary-taken off stem

1/2 teaspoon of sage

1/2 teaspoon of cayanne pepper

2 cloves of garlic-minced

2 teaspoons of coconut oil

salt to taste

3 cups of vegetable broth

4 cups of water


  1. Peel and cube all the potatoes. Dice the onions.
  2. In a large pot, put in the coconut oil and diced onions on medium heat.
  3. Let the onions cook for a couple of minutes and then add the garlic.
  4. Cook until the onions are translucent
  5. Add the potatoes and stir thoroughly.
  6. Cook for 5 minutes
  7. Add the broth and water and rosemary and spices.
  8. Bring to boil.
  9. Cover and turn heat to medium/low and let simmer for about 20 minutes or until the pototoes are cooked.
  10. Take off heat and use an immersion blender or let cool a bit and pour into blender to cream the soup to desired creaminess.

Make a piece of toast and pour a bowl of soup!

We were so happy on how this soup turned out.  It was creamy, hearty and just the right amount of spice to warm you through and through!

Pinkies Up! – Earl Grey Shortbread

Feeling all fancy today as we bring to you some Earl Grey Shortbread.  Not just any Earl Grey Shortbread, but Vegan and Gluten free too. 

Yes it is possible!  Vegan and Gluten Free shortbread!!!!

Christmas just wouldn’t be the same without shortbread.  My Grandma used to make unbelievable shortbread cookies that would melt in your mouth.  Nothing but butta!!!

Once we started making our own Christmas goodies, it just seemed natural to add the shortbread to the collection.  With a Celiac in the house, and now some vegans too, we decided to rise to the challenge and include a shortbread cookie they could all eat.

We ended up with a vegan-gluten free shortbread that has the same rich taste of regular with the added bonus of the Earl Grey tea infused into it.


  • 1 cup of Earth Balance (I used the original, yellow tub)
  • ½ cup Confectioners Sugar (I know this isn’t the most healthy sugar but hey, it’s Christmas)
  • 2 cups brown rice flour
  • ½ tsp Salt
  • 1 bag Earl Grey Tea Leaves


  1. Preheat oven to 350­°.
  2. Mix the Earth Balance and confectioners sugar in a large bowl or stand mixer until smooth and creamy consistency.
  3. Add in flour, salt, and tea leaves. Mix with the stand mixer or a really strong arm until a soft dough forms.
  4. Roll dough out on a lightly floured surface until it’s ¼ inch thick.
  5. Cut out cookiesusing a round cookie cutter, or whatever shape you like.  They may not be as forgiving to detailed cutters as a sugar cookie would be so I would recommend just a basic shape.
  6. Bake on a parchment lined baking sheet for 15 minutes or until edges are a golden brown.
  7. Cool on rack before plating.
  8. Make yourself a good cup of tea and enjoy this melt in your mouth shortbread but don’t forget…pinkies up!

I haven’t tried this recipe with ‘regular’ ingredients, like real butter or all purpose wheat flour, but I just might.  The Earl Grey in the shortbread is amazing.  I don’t think any adjustment would be needed for the use of regular ingredients, so if you try it, let us know!


Pumpkin Spice Baked Oatmeal

Pumpkin Spice has quickly become the official Fall flavour. You can get almost anything Pumpkin Spiced these days so we are embracing the Pumpkin Spice and Val came up with a super baked oatmeal….and that’s right…it’s Pumpkin Spice. 🙂

This is not your Mother’s oatmeal.

We all know that oatmeal is traditionally eaten at breakfast but I declare this Pumpkin Spice Oatmeal to be not only a great breakfast but an amazing snack and dare I say, dessert!  This recipe can easily be made to be gluten free simply by using gf oats and vegan by using flax eggs instead of regular eggs.

Pumpkin Spice Baked Oatmeal

Serves 6


  • 2 3/4 cups old fashioned oats
  • 1 tsp cinnamon
  • 3/4 tsp pumpkin pie spice (a mix of cloves, allspice, cinnamon, ginger and nutmeg)
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/3 cup dark brown sugar
  • 1 cup milk or non-dairy milk
  • 2 cups pumpkin puree
  • 1 egg
  • 1 tbsp pure vanilla essence
  • 2 tbsp maple syrup
  • 1/3 cup pecans or walnuts


1. Preheat oven to 400 F.

2. In a medium sized bowl, mix together all of the dry ingredients.

3. In a large bowl, whisk together all of the wet ingredients until well combined.

4. Pour the dry ingredients into the wet and mix well.

5. Grease a 3 quart casserole dish and pour the mixture into the dish.

6. Garnish with raw nuts and bake for 25-30 minutes or until golden and firm.

7. Serve with a drizzle of maple syrup and yogurt or coconut cream. Delicious for breakfast, as a warm dessert or as a healthy snack. For a vegan version replace the egg with a flax egg and the milk with non-dairy milk. I use plain almond milk in this recipe.

She had me at maple syrup.  If I can put maple syrup on my breakfast, I am happy.  Seriously though…this is a great way to get your oatmeal like your Mother told you to eat!

Warm up with a Pumpkin Spice Latte – no dairy

Fall in Love with a Warm Mug of Homemade Pumpkin Spice Latte

This PSL is non dairy and has real pumpkin puree!


2 tbsp pumpkin puree

¼ tsp pumpkin pie spice

1 tbsp maple syrup

1 tsp pure vanilla essence

3/4 cup brewed coffee or espresso

¼ cup Coconut or Almond milk, warmed


  1. Brew coffee or espresso in your coffee machine or french press.
  2. Place pumpkin puree, pumpkin spice and maple syrup in a saucepan on low to medium heat, stir until mixture becomes hot. Add vanilla and stir until blended.
  3. To foam the milk you may use the frothing wand on your espresso maker or manually with a frothing wand. Froth the warmed milk until it becomes foamy. If you do not have either pieces of equipment, you may simply add the warmed milk to the latte.
  4. Pour the brewed coffee into a medium sized mug, add pumpkin mixture and milk, stir to combine and top with a pinch of cinnamon.

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This recipe will give you a PSL that will warm you up and get you started for the cold day ahead.  If you care for a more creamy latte, you can use 1/2 cup coffee and 1/2 cup milk.



Soul-Soothing African Peanut Stew – from Oh She Glows Cookbook

During my first year at university I worked in the food services dept as a liaison between students and staff relaying complaints to the food managers to improve the quality of choices offered. On a tour of the kitchen I noticed a new dish they were trying called African Peanut Soup. Growing up I adored my peanut butter and jam sandwiches on my Mother’s homemade bread. I was initially put off by the idea of tomatoes and spicy chilis mixed in with my beloved peanut butter. Boy, was I mistaken! The soup was more of a thick, creamy broth with just enough spice to balance the acidity of the tomatoes. I was a fan from the first taste. Let us take a glimpse at a bit of history on how this soup came to be associated with West Africa.

In Africa peanuts are called ‘groundnuts’; a legume from an annual vine called ‘Arachis hypogaea’. The legume was not native to Africa, as it was brought from South America by Spanish and Portuguese colonists around 1560.

Known widely as West African Peanut Soup, this nutrient rich tasty dish can be enjoyed as an entree or served over rice, millet, couscous or diced sweet potatoes. Traditional recipes vary widely according to the region, offering variations of roasted peanuts, tomato, yams, greens, onions, garlic, chili peppers, okra, squash, eggplant, corn and beans. The piping hot bowls are topped with a choice of sliced tropical fruits, African hot sauce, parsley, shredded lettuce, chopped nuts or coconut.

Todays version is a lighter version of the peanut-buttery version I first tried all those years ago.

We chose our favorite from Angela Liddon’s ‘Oh She Glow’s Cookbook‘ sure to warm your soul on this cold October day. Enjoy!


Serves 6 or more

*2 tsp Olive oil

1 medium sweet onion, diced

3 cloves or more of garlic, minced

1 red bell pepper, diced

1 jalapeno, seeded if desired and diced (optional)

1 medium sweet potato, peeled and chopped into I/2 inch pieces

28 ounce can diced tomatoes, with their juices

fine sea salt and freshly ground black pepper

4 cups vegetable broth

1/3 cup of peanut butter (natural)

1 1/2 tsp chili powder

1/4 tsp cayenne pepper

1 x 15 ounce can chickpeas, drained and rinsed

2 handfuls of baby spinach or destemmed torn kale leaves

fresh cilantro or parsley, for serving

roasted peanuts, for serving

*The original recipe called for a tsp of oil, I used 2 tsp. This recipe is also delicious with coconut milk blended in. Add 1 can full fat coconut milk to the above recipe along with the broth and spices.


1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes, or until the onion is translucent.

2. Add the bell pepper, jalapeno (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.

3. In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups of broth, chili powder, and the cayenne.

4. Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10-20 minutes, or until the sweet potato is fork-tender.

5. Stir in the chickpeas and spinach or kale and cook until leaves are wilted. Season with salt and pepper to taste.

6. Ladle the stew into bowls and garnish with cilantro and roasted peanuts.

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