| Prep: 15 mins | Cook: 35 mins – 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 9g | 1.5g | 16g |
| sugars | fibre | protein | salt |
| 6g | 5g | 5g | 1g |
When I first stumbled upon the Avocado Leaves Vegetable Stew recipe, it felt like uncovering a long-lost gem. This recipe is not just a dish; it’s an experience. Growing up in Atlanta with Nigerian parents, my culinary world was a fusion of Southern warmth and West African zest, and this dish captures that essence perfectly. Avocado leaves, often overlooked in North American cuisine, bring a unique depth of flavor reminiscent of the airy, herbal undertones prevalent in many African stews.
### The Nutritional Powerhouse in a Bowl
One of the reasons I adore this Avocado Leaves Vegetable Stew is its remarkable health benefits. Spinach and kale are nutritional powerhouses packed with vitamins A, C, and K, as well as a hefty dose of fiber. The avocado leaves add a layer of antioxidants and have been linked to improvements in liver health. Combined with the anti-inflammatory properties of garlic, onions, and bell peppers, this stew becomes not just a flavorful addition to your meal plan, but a beneficial one for your overall health. Check out more about the nutritional benefits of these vegetables [here](https://www.healthline.com/nutrition/foods/spinach).
### An Ode to Family Traditions
Cooking this stew brings me right back to my mother’s kitchen. She would hum tunes from her youth while meticulously chopping vegetables. The aroma that fills the kitchen when the garlic and onions hit the olive oil is intoxicating, immediately making any house a home. The addition of cumin, coriander, and smoked paprika gives this stew a wonderful warmth and spiciness that truly reflects the Afro-Southern fusion I grew up loving.
### Versatility at Its Best
The flexibility of the Avocado Leaves Vegetable Stew is another one of its charms. It pairs wonderfully with a side of cornbread, evoking a classic Southern meal, or with steamed rice, reminiscent of many West African dishes. You can also serve it alongside grilled fish or chicken for a more substantial meal. It’s similar to dishes like minestrone or any hearty vegetable stew but carries a unique twist that makes it stand out. If you enjoy the complex flavors of gumbo or a well-seasoned ratatouille, this recipe is sure to be a hit.
Crafting this stew is an adventure in itself. There’s something profoundly satisfying about combining simple ingredients to create a dish that’s not only delicious but also steeped in cultural heritage and nutritional value. This Avocado Leaves Vegetable Stew is more than a recipe—it’s a celebration of culinary traditions and innovative flavors. Whether you’re a seasoned cook or somewhat new to the kitchen, this stew offers a delightful journey to nourish both body and soul.
What You’ll Need
- 1 lb spinach leaves (fresh or frozen)
- 1/2 lb kale leaves, chopped
- 6 large avocado leaves
- 2 medium onions, finely chopped
- 4 garlic cloves, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 zucchini, sliced
- 4 medium tomatoes, chopped
- 6 cups vegetable broth
- 2 tbsp olive oil
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp black pepper
- 1/2 tsp sea salt
- 2 tbsp fresh lemon juice
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup fresh cilantro, finely chopped
Method
Step One
Heat the olive oil in a large pot over medium heat. Add the finely chopped onions and minced garlic, and sauté until the onions become translucent and fragrant, about 5 minutes.
Step Two
Add the diced red and green bell peppers to the pot. Continue to sauté for another 3-4 minutes until the peppers begin to soften.
Step Three
Stir in the chopped tomatoes and sliced zucchini. Cook for another 5 minutes, allowing the tomatoes to break down and the zucchini to soften.
Step Four
Add the ground cumin, ground coriander, smoked paprika, black pepper, and sea salt to the pot. Stir well to coat the vegetables with the spices.
Step Five
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
Step Six
Add the chopped kale leaves and spinach leaves to the pot. Allow them to wilt and mix into the stew, which should take about 5-7 minutes.
Step Seven
Add the avocado leaves to the pot, ensuring they are fully submerged in the broth. Let the stew simmer for an additional 10-15 minutes.
Step Eight
Remove the pot from heat and stir in the fresh lemon juice, finely chopped parsley, and cilantro.
Step Nine
Taste the stew and adjust seasoning if necessary. Serve hot and enjoy!
