Here’s an easy and tasty vegetable stew for supper on a cold weeknight. It started life as Maafe tigidigi, a recipe from Timbuktu, which was adapted by Alicia Weston of Bags of Taste, an inspiring initiative that provides free cookery courses to people who need to learn how to eat well on a low budget. I saw an article about the organisation in Delicious magazine, and thought it was a great idea – and I liked the sound of the recipe too.
The original recipe uses okra rather than courgette, but I am not fond of okra, and using courgettes instead worked fine, though they are less authentic and don’t have quite the same texture. I’m sure you could ring the changes on the other vegetables too. The peanut butter makes it really tasty and satisfying. I guess you could serve it with some roasted peanuts sprinkled on top for crunch, but to be honest it doesn’t really need anything extra.
These quantities serve 2 – or provide two comforting suppers for one person (it will keep for up to 3 days in the fridge) – with rice.
3 tbsp peanut butter
2 tsp tomato purée
350ml hot water
½ tsp ground cumin
¼ tsp ground fennel
good grinding of black pepper
½ tsp chilli powder
1 bay leaf
1 stock cube or 2 tsp Marigold bouillon
150g sweet potato
½ red pepper
1 celery stick (about 60g)
Measure the peanut butter and tomato purée into a medium saucepan and gradually mix in the hot water using a wooden spoon until they are well blended. Halve the courgette lengthways (unless it is small), and slice it fairly thinly.
Put the pan over medium heat, add the courgette with the spices, bay leaf and stock cube or Marigold powder, stirring well. I used a mild chilli powder and the stew was spicy enough for me, but you can up the heat if you wish by using hotter chilli or a fresh red chilli if you have one. Bring to the boil and simmer for 10 minutes.
While it is simmering, peel the sweet potato and carrot and cut them into large chunks. De-seed the red pepper and cut it into chunks. Trim the celery and cut it into 2 cm slices on the diagonal. Add the chopped vegetables to the sauce, bring back to a simmer, then cover and cook over a low heat for 20-30 minutes until all the vegetables are tender.
Meanwhile, cook some rice – I used wholegrain basmati, which I find takes about 20 minutes – and serve with the stew.