Free Shipping

Get free shipping on all orders above R550. *South Africa Only

Natural and Organic

All our ingredients are non-GMO, sustainably sourced and natural

More on Health?

Hundreds of fascinating articles on solving different health problems.

Excellent savings

Sign up to our newsletter for weekly specials and vouchers

chevron_left chevron_right

African Vegetable Stew with Sweet Potato and Peanuts

Delicious & Healthy Recipes

African Vegetable Stew with Sweet Potato and Peanuts

Ingredients

Ingredients (4 servings):

2 teaspoons olive oil

1 large brown onion, thinly sliced

2 celery sticks, finely chopped

1 large carrot, peeled, finely chopped

2 garlic cloves, crushed

1 tablespoon curry powder

800g sweet potato, peeled, cut into 2cm pieces

400g can no-added-salt diced tomatoes

250ml (1 cup) water

185ml (¾ cup) light coconut milk

½ teaspoon caster sugar

40g (¼ cup) roasted unsalted peanuts

1 bunch spinach, trimmed, leaves coarsely chopped

Instructions

Method:

Heat the oil in a large saucepan over medium heat. Add the onion, celery and carrot and stir for 6-7 minutes or until soft.

Add the garlic and curry powder and stir for 1-2 minutes or until aromatic.

Add the sweet potato. Stir until combined.

Stir in tomato, water and coconut milk. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 20 minutes or until sweet potato is just tender.

Stir in sugar and half the peanuts. Cook, stirring occasionally, for 3-4 minutes to develop the flavours.

Stir in the spinach. Cook for 1-2 minutes or until the spinach just wilts.

Divide the stew and rice among bowls. Top with remaining peanuts.

December 15, 2021

More recipes

chevron_left chevron_right

Vegatables – by Freda Coetzee

Balsamic baby onions

Balsamic Baby Onions are tender, sweet baby onions slowly cooked and glazed in a rich balsamic vinegar reduction. The process caramelizes the onions and infuses them with a tangy-sweet depth, making them a flavourful side dish or elegant addition to salads, roasted meats, and cheeses.

Vegatables – by Freda Coetzee

Corn Salsa

Corn SalsaA fresh and zesty mix of sweet corn kernels, diced tomatoes, onions, chili, and fresh herbs, tossed with lime juice and seasoning. Crisp, vibrant, and perfect as a dip, topping, or side dish.

Vegatables – by Freda Coetzee

Cauliflower, garlic and melted cheese breadsticks

Cauliflower, Garlic, and Melted Cheese Breadsticks are savoury, crispy breadsticks made by blending cauliflower and garlic into the dough or topping, then baked until golden and topped with melted cheese. They offer a deliciously cheesy, garlicky flavor with a subtle veggie twist—perfect as a snack, appetizer, or side to soups and salads.

Vegatables – by Freda Coetzee

Bean chilli

Bean Chili is a hearty, flavourful stew made primarily with a variety of beans—such as kidney beans, black beans, or pinto beans—cooked with tomatoes, onions, peppers, and a blend of spices like chili powder, cumin, and garlic. This comforting dish is often vegetarian or vegan, packed with protein and fibre, and perfect served with rice, cornbread, or topped with fresh herbs and avocado.

Vegatables – by Freda Coetzee

Sauerkraut

Sauerkraut is a traditional fermented cabbage dish made by finely shredding cabbage and fermenting it with salt. The natural fermentation process gives it a distinctive tangy flavor and makes it rich in probiotics. Common in Central and Eastern European cuisine, sauerkraut is often served as a side dish, condiment, or topping for sausages, sandwiches, and hearty meals. It’s both flavourful and beneficial for gut health.

Vegatables – by Freda Coetzee

Root vegie hash with eggs and beans

Root Veggie Hash with Eggs and Beans is a hearty, wholesome dish featuring a medley of diced root vegetables—like sweet potatoes, carrots, and parsnips—pan-fried until golden and crispy. Combined with protein-rich beans and topped with fried or poached eggs, this vibrant hash is perfect for breakfast, brunch, or a satisfying meat-free dinner, offering a delicious balance of flavor, texture, and nutrition.

Vegatables – by Freda Coetzee

Peperonata

Peperonata is a classic Italian dish made with sweet bell peppers slowly stewed with onions, garlic, tomatoes, and olive oil until soft and flavourful. Often seasoned with herbs like basil or oregano, it can be served warm or cold as a side dish, topping for bruschetta, or accompaniment to grilled meats or pasta. Its rich, sweet-savoury flavor makes it a Mediterranean favourite.

Vegatables – by Freda Coetzee

Roast vegetables

Roast Vegetables are a hearty and colourful medley of seasonal veggies, tossed in olive oil, herbs, and spices, then oven-roasted until tender and caramelized. This simple dish brings out the natural sweetness and earthy flavours of the vegetables, making it a perfect side or a wholesome main when paired with grains or protein.

Vegatables – by Freda Coetzee

Cauliflower broccoli fritters

Cauliflower Broccoli Fritters are savoury, crispy patties made from finely chopped or grated cauliflower and broccoli, mixed with eggs, breadcrumbs or flour, herbs, and seasonings. Pan-fried until golden brown, these fritters are a tasty way to enjoy veggies—perfect as a snack, side dish, or light vegetarian meal, often served with yogurt, sour cream, or a zesty dipping sauce.

Vegatables – by Freda Coetzee

Healthy Winter Vegetable Recipe

Healthy Winter Vegetable Recipe: A nourishing mix of hearty winter vegetables—such as sweet potatoes, carrots, parsnips, and beets—roasted or sautéed with olive oil, herbs, and spices. This dish is warming, vibrant, and full of fibre and nutrients, making it a perfect seasonal side or light main to keep you energized and satisfied during colder months.

Vegatables – by Freda Coetzee

Mediterranean vegetable parcels

Mediterranean Vegetable Parcels are a vibrant and healthy dish made by wrapping a mix of Mediterranean vegetables—such as zucchini, bell peppers, cherry tomatoes, red onion, and olives—with herbs like oregano and thyme in parchment paper or foil. Drizzled with olive oil and sometimes topped with feta or mozzarella, the parcels are baked until tender and aromatic. They’re a flavourful, mess-free way to serve roasted vegetables and make a perfect light main or side dish.

Vegatables – by Freda Coetzee

Ratatouille

Ratatouille is a classic French Provençal vegetable stew made with a medley of summer vegetables—typically eggplant, zucchini, bell peppers, tomatoes, and onions—simmered gently with olive oil, garlic, and fresh herbs like thyme and basil. Bursting with rich, rustic flavor, it can be served warm or cold, as a side dish or a main, often with crusty bread or over rice, pasta, or polenta. Simple, wholesome, and deeply aromatic, ratatouille celebrates the best of seasonal produce.

Vegatables – by Freda Coetzee

Cajun mushrooms

Cajun Mushrooms are bold and flavourful mushrooms sautéed with a spicy Cajun seasoning blend, typically featuring paprika, garlic powder, onion powder, cayenne, thyme, and oregano. Cooked until golden and tender, these mushrooms have a smoky, slightly spicy kick and make a great side dish, taco filling, or topping for burgers, rice, or salads. They're quick to make and full of southern-inspired flavor.

Vegatables – by Freda Coetzee

Asian bean cakes

Asian Bean Cakes are savoury patties made from mashed beans—commonly mung beans or black beans—combined with aromatic ingredients like garlic, ginger, green onions, and sometimes vegetables or spices. They’re shaped into small cakes and pan-fried until crispy on the outside and tender inside. Often served with a tangy dipping sauce, these cakes make a delicious appetizer or light meal packed with protein and bold Asian flavours.

Vegatables – by Freda Coetzee

French-style beans and carrots

French-Style Beans and Carrots is a simple, elegant side dish featuring tender green beans and carrots cooked until just crisp-tender. Often sautéed or steamed, then tossed with butter, garlic, and fresh herbs like parsley or thyme, it offers a light, fresh flavor with a subtle sweetness from the carrots. This classic preparation complements a wide range of main courses with its vibrant colour and delicate taste.

Vegatables – by Freda Coetzee

Summer Squash Recipe

Sautéed Summer Squash with Garlic and HerbsSlice summer squash (like zucchini or yellow squash) into rounds or half-moons. Heat olive oil in a pan, add minced garlic, and sauté briefly until fragrant. Add the squash, season with salt, pepper, and your favourite fresh herbs (like basil, thyme, or parsley). Cook until the squash is tender but still slightly crisp. Finish with a squeeze of lemon juice and a sprinkle of Parmesan cheese if you like.

Vegatables – by Freda Coetzee

Roasted balsamic peppers

Roasted Balsamic Peppers are sweet bell peppers roasted until tender and slightly charred, then tossed or drizzled with a rich balsamic vinegar glaze. The roasting brings out their natural sweetness, while the balsamic adds a tangy, slightly sweet depth of flavor. Perfect as a side dish, salad topping, or antipasto, they add vibrant colour and bold taste to any meal.

Vegatables – by Freda Coetzee

Baby spinach, orange and macadamia salad

Baby Spinach, Orange, and Macadamia Salad is a fresh, vibrant salad that pairs tender baby spinach leaves with juicy orange segments and crunchy macadamia nuts. Tossed with a light citrus dressing, this salad offers a perfect balance of sweet, nutty, and leafy flavour's—making it a refreshing and elegant side or light meal.

Vegatables – by Freda Coetzee

Vegetarian Chili with Sweet Potato

Vegetarian Chili with Sweet Potato is a hearty and wholesome dish combining tender chunks of sweet potato with beans, tomatoes, peppers, and warming spices like chili powder and cumin. This chili is rich in flavor and texture, offering a satisfying plant-based meal that's both comforting and nutritious—perfect served with rice, cornbread, or topped with fresh herbs and avocado.

Vegatables – by Freda Coetzee

Curry Vegetables

Curry Vegetables is a vibrant, aromatic dish featuring a medley of vegetables—such as carrots, potatoes, cauliflower, and bell peppers—simmered in a rich, spiced curry sauce. The sauce, often made with ingredients like coconut milk, curry powder or paste, garlic, ginger, and onions, brings warmth and depth to the dish. It's a comforting and versatile meal, great served over rice or with naan bread, and easily adaptable to different vegetables and spice levels.

Vegatables – by Freda Coetzee

Magic bean stew

Magic Bean Stew is a comforting, hearty stew made with a mix of beans simmered with vegetables, herbs, and spices to create a rich, flavourful dish. Packed with protein and fibre, it’s a nourishing vegetarian favourite that’s easy to make and perfect for cosy meals. The “magic” comes from the delicious blend of ingredients that turn simple beans into something truly special.

Vegatables – by Freda Coetzee

Vegetarian fried brown rice

Vegetarian Fried Brown Rice is a healthy and delicious twist on classic fried rice, made by stir-frying nutty brown rice with a colourful mix of vegetables like carrots, peas, bell peppers, and spring onions. Flavoured with soy sauce, garlic, and ginger, this dish is hearty, satisfying, and packed with fibre—perfect as a quick, nutritious meal or side.

Vegatables – by Freda Coetzee

Roasted Green Beans with Mushrooms, Balsamic, and Parmesan

Roasted Green Beans with Mushrooms, Balsamic, and Parmesan is a savoury, oven-roasted side dish featuring tender green beans and earthy mushrooms tossed in olive oil and balsamic vinegar. Roasted until caramelised and slightly crisp, the dish is finished with a sprinkle of grated Parmesan for a rich, umami-packed flavor. It's a simple yet elegant addition to any meal, perfect for holidays or weeknight dinners.

Vegatables – by Freda Coetzee

Sweet Potato & Pineapple Curry

Sweet Potato & Pineapple Curry is a vibrant, tropical-inspired dish that combines tender chunks of sweet potato and juicy pineapple in a rich, aromatic curry sauce. Infused with coconut milk, ginger, garlic, and warm spices like turmeric and cumin, this curry strikes a perfect balance between sweet, spicy, and savoury. It's a comforting vegetarian or vegan meal, delicious served over rice or with warm flatbread.

Vegatables – by Freda Coetzee

Greek veggie bake

Greek Veggie Bake is a hearty, Mediterranean-inspired dish made with layers of vegetables like zucchini, eggplant, bell peppers, and tomatoes, baked with olive oil, garlic, oregano, and crumbled feta cheese. Often finished with a sprinkle of fresh herbs like parsley or dill, this colourful bake is full of bold, fresh flavours and makes a satisfying vegetarian main or side dish.

Vegatables – by Freda Coetzee

Sweet potato chips & red onion wedges

Sweet Potato Chips & Red Onion Wedges is a vibrant, oven-roasted side dish featuring thinly sliced sweet potato chips and chunky red onion wedges. Roasted until golden and slightly crisp, the sweet and savoury flavours complement each other beautifully. Lightly seasoned with herbs, salt, and a drizzle of olive oil, it's a simple yet delicious addition to any meal.

Vegatables – by Freda Coetzee

Balsamic-glazed onions

Balsamic-Glazed Onions are slow-cooked onions finished with a glossy balsamic vinegar reduction that enhances their natural sweetness with a rich, tangy flavor. Soft, slightly caramelised, and deeply flavourful, they make a perfect accompaniment to grilled meats, roasted vegetables, or can be served warm on bruschetta or stirred into pasta.

Vegatables – by Freda Coetzee

Spicy black bean and corn stew

Spicy Black Bean and Corn Stew is a hearty, flavourful dish made with black beans, sweet corn, tomatoes, onions, and peppers simmered in a spiced broth with chili, cumin, and garlic. Often finished with fresh lime juice and cilantro, this stew is warming, satisfying, and perfect as a main course or served with rice, tortilla chips, or warm bread. It's a great vegetarian or vegan option packed with protein and bold Southwestern flavours.

Vegatables – by Freda Coetzee

Cherry Tomato Bites

Cherry Tomato Bites are light, flavourful appetizers made by stuffing or topping sweet cherry tomatoes with ingredients like creamy cheese (such as goat cheese, mozzarella, or ricotta), fresh herbs, and a drizzle of balsamic glaze or olive oil. These bite-sized treats are perfect for entertaining—fresh, vibrant, and easy to prepare.

Vegatables – by Freda Coetzee

Bean, coriander and tomato salsa

Bean, Coriander and Tomato Salsa is a fresh, zesty salsa made with a mix of beans (such as black beans or kidney beans), ripe tomatoes, red onion, fresh coriander (cilantro), lime juice, and a touch of chili. Bursting with colour and flavor, it's perfect as a dip with tortilla chips, a topping for tacos, or a vibrant side dish for grilled meats and vegetables.

Vegatables – by Freda Coetzee

Caramelised onion and blue cheese sweet potatoes

Caramelised Onion and Blue Cheese Sweet Potatoes is a flavourful, comforting dish that combines roasted or mashed sweet potatoes with sweet, slow-cooked caramelised onions and a generous topping of tangy blue cheese. The creamy, rich texture of the potatoes pairs beautifully with the savoury depth of the onions and the sharp, salty kick from the cheese, making it a standout side dish or a satisfying vegetarian main.

Vegatables – by Freda Coetzee

Asparagus Frittata

Asparagus Frittata is a light and elegant baked egg dish featuring tender asparagus spears, often paired with herbs and cheese. It's a fresh, seasonal meal perfect for breakfast, brunch, or a simple dinner.

Vegatables – by Freda Coetzee

Oven-roasted ratatouille

Oven-Roasted RatatouilleA rustic French dish of eggplant, zucchini, bell peppers, and tomatoes, all roasted to bring out deep, caramelized flavours. A hearty, vibrant side or vegetarian main bursting with Mediterranean goodness.

Vegatables – by Freda Coetzee

Mom’s Summer Squash

Mom’s Summer SquashA simple, nostalgic dish featuring tender slices of summer squash sautéed or baked with onions, herbs, and a touch of seasoning. Light, comforting, and full of garden-fresh flavor.

Vegatables – by Freda Coetzee

Cauliflower and feta fritters

Cauliflower and Feta FrittersCrispy, golden fritters made with tender cauliflower and tangy feta cheese, lightly seasoned and pan-fried. Perfect as a savoury snack, appetizer, or vegetarian main.

Vegatables – by Freda Coetzee

Cauliflower steaks with olive and herb salsa

Cauliflower Steaks with Olive and Herb SalsaThick cauliflower slices roasted until golden and tender, topped with a vibrant salsa of olives, fresh herbs, and lemon. A bold, flavourful vegetarian main or side dish.

Vegatables – by Freda Coetzee

Vegetable Ratatouille

Vegetable Ratatouille is a classic French Provençal dish made from a medley of fresh vegetables such as zucchini, eggplant, bell peppers, tomatoes, and onions. The vegetables are sliced and layered or stewed together with herbs like thyme, rosemary, and basil, resulting in a colorful, aromatic, and hearty dish. It's perfect as a main course or a flavorful side, often served warm or at room temperature.

Vegatables – by Freda Coetzee

Stuffed Roasted Red Peppers

Stuffed Roasted Red PeppersSweet roasted red peppers filled with a savoury mixture of grains, vegetables, and herbs, baked until tender and flavourful. A colourful, wholesome, and satisfying vegetarian dish.

Vegatables – by Freda Coetzee

Roasted Cauliflower with Olive Vinaigrette

Roasted Cauliflower with Olive VinaigretteGolden, caramelized cauliflower florets roasted to perfection and tossed with a zesty olive vinaigrette. A bold, Mediterranean-inspired side dish full of tangy, savoury flavor.

Vegatables – by Freda Coetzee

Baked sweet potato with sour cream

Baked Sweet Potato with Sour CreamA warm, fluffy baked sweet potato topped with creamy sour cream, offering a comforting balance of natural sweetness and tangy richness. Simple, satisfying, and delicious.

Vegatables – by Freda Coetzee

Simple roast pumpkin

Simple Roast PumpkinTender pumpkin cubes roasted with olive oil, salt, and pepper until caramelized and golden. A sweet, earthy, and versatile side dish that's easy to prepare.

Vegatables – by Freda Coetzee

Easy cauliflower ‘rice’

Easy Cauliflower ‘Rice’Finely chopped or grated cauliflower cooked quickly to create a light, low-carb rice alternative. A versatile, healthy base perfect for stir-fries, salads, or as a side dish.

Vegatables – by Freda Coetzee

Sweet potato & red kidney bean hotpot

Sweet Potato & Red Kidney Bean HotpotA hearty and comforting stew featuring tender sweet potatoes and red kidney beans slow-cooked in a rich, spiced tomato sauce. Nutritious, flavourful, and perfect for a satisfying vegetarian meal.

Vegatables – by Freda Coetzee

Roast vegetable pie

Roast Vegetable PieA comforting pie filled with a hearty mix of roasted seasonal vegetables, simmered in a savoury sauce and encased in a golden, flaky pastry crust. Perfect as a wholesome vegetarian main dish.

Vegatables – by Freda Coetzee

Mushroom Paella

Mushroom PaellaA flavourful vegetarian twist on the classic Spanish dish, featuring sautéed mushrooms, saffron-infused rice, and a medley of vegetables cooked together to create a rich, aromatic, and satisfying meal.

Vegatables – by Freda Coetzee

Vegetable and lentil curry

Plain Cauliflower RiceFinely chopped or grated cauliflower cooked lightly to resemble rice grains. A low-carb, nutrient-rich alternative to traditional rice, perfect as a base for stir-fries, salads, or as a side dish.

Vegatables – by Freda Coetzee

Carrot, cauliflower, broccoli and mustard gratin

Carrot, Cauliflower, Broccoli, and Mustard GratinA creamy, comforting gratin combining tender carrots, cauliflower, and broccoli baked in a rich mustard-infused sauce, topped with a golden, cheesy crust. A flavourful vegetable side dish with a tangy twist.

Vegatables – by Freda Coetzee

Lentil and cauliflower pilaf (low-fat)

Lentil and Cauliflower Pilaf (Low-Fat)A light and wholesome dish featuring tender lentils and fluffy cauliflower rice or florets, gently spiced and cooked with herbs. Nutritious, satisfying, and perfect as a low-fat vegetarian main or side.

Vegatables – by Freda Coetzee

Vegetarian tagine

Vegetarian TagineA fragrant North African stew made with a colourful mix of vegetables simmered in warm spices like cumin, cinnamon, and turmeric. Rich, hearty, and naturally sweet—perfect served over couscous or rice.

Vegatables – by Freda Coetzee

Roasted Sweet Potatoes with Balsamic Drizzle

Roasted Sweet Potatoes with Balsamic DrizzleCaramelized sweet potatoes roasted until golden and tender, finished with a tangy-sweet balsamic glaze. A simple, flavourful side that pairs beautifully with both savoury and sweet dishes.