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College & Cook recipe: African vegetable stew

Thursday - 1/31/2013, 8:01am  ET

African vegetable stew (Courtesy of Crystal Williams)

Crystal Williams, special to

Craving a hearty, healthy stew on a cold winter night? Curling up with a blanket on the couch and warm your insides with this African vegetable stew.


  • 3 tablespoons vegetable oil
  • 1 green bell pepper, diced
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 1 tablespoon tomato paste
  • 4 cups vegetable stock or water
  • 1/2 teaspoon coriander
  • 1 teaspoon red pepper
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 8 kale leaves, stems removed
  • 5 bok choy leaves, stems and bottoms removed
  • 1 15.5 ounce can garbanzo beans

Servings: 6

Time: 1 hour 30 minutes


1. In a medium stock pot, heat oil on medium high heat and sauté onion, green pepper, and garlic until onions become translucent and soft.

2. Add can of diced tomato and tomato paste and cook for 1 minute.

3. Add 4 cups of water or vegetable stock and stir in the coriander, red pepper, cinnamon, black pepper and salt and bring to a boil.

4. Add kale & Bok Choy. Cover and cook on low heat for 30 minutes or until greens are tender.

5. Drain canned garbanzo beans and rinse. Rub beans between your hands to remove shells and place shelled beans in a medium bowl; set aside.

6. Once greens are cooked tender add garbanzo beans and cook for 5 minutes. Serve.

See the recipe featured in College & Cook.

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