African Vegetables

Other good book that's out there that I'd like to read is 'The China Study' by Dr. T. Colin Campbell. He talked about his book in a documentary we watched. I did find one of the cookbooks at the library and is where I came across this recipe. There are a few cookbook too. I can't remember which one I had from the library so you'll just have to have fun looking through the awesome recipes from what you have at your library. This recipe is a loved meal in our home! It makes a large pot full and there aren't leftovers! I made it while my parents were visiting and my dad liked it so much he wanted the recipe! I must let you know that I have changed the recipe a little. So you're not surprised if you get the cookbook and notice it's slightly different. I do that often with recipes as I use what I have and/or like. I don't remember what I changed so this is my version.




Sauté chopped onion and bell pepper with minced garlic in Bragg's liquid aminos (soy sauce if that's what you have). While they sauté you can prep the other veggie. There are a lot in this recipe. When the onions and peppers are soft add the spices - cinnamon and cayenne pepper. Don't worry about the cayenne pepper, it's not enough to make it hot just enough to give it a wonderful flavor. Same with the cinnamon. Cinnamon is actually a hot spice but the amount will not make this hot.

Once you have the spices all stirred in you can add all the chopped veggies. Remember I said you can prep while the onions and peppers were sautéing. I wasn't kidding. You will now add in diced tomatoes, water, diced potatoes, chopped zucchini, corn and greens. Here is where I like to use a frozen mix I get at BJ's Wholesale. It's a spinach/kale mix so I get the benefit of both these greens. Cook on a simmer until the potatoes are soft. Here you will see that I've peeled the potatoes. You don't have to peel them, this is optional.

Once the potatoes are soft stir in the peanut butter well. After it's all stirred in good it is ready to devour! You can serve this over rice like we did or you can just eat it as is. We really enjoy this dish and hope you do too. Such a yummy way to get in so much goodness of veggies.

African Vegetables from The China Study Cookbook

1 onion, chopped

1 bell pepper, chopped

2 tsp minced garlic

2 Tbsp Bragg's liquid aminos

1/8 tsp cayenne pepper

1 tsp cinnamon

1 cup water

1 can diced tomatoes

3 potatoes, diced

3 cup frozen spinach/kale mix

2 cups frozen corn

2 zucchini, chopped

1/4 cup peanut butter

cooked rice

Sauté the first 4 ingredients in a large pot. Stir in spices. Add the next 6 ingredients. Cook until the potatoes are soft. Stir in the peanut butter and serve over rice.

ENJOY!