Frugal-licious? – African Stew

Frugal-licious? – African Stew

In order to become financially independent you have to be frugal to some degree (otherwise you cannot live below your means and invest the associated savings). You furthermore need to step outside your comfort zone and invest all your savings into various assets. This always involves risk, but these generally decrease the longer you keeps these assets. The key thing here is risk awareness, assessment and management, by doing research into the assets of your choice you can reduce the risk and increase profit. Hereby obtaining financial independence over time and maintaining it in the long run.

Frugal-licious? - African Stew
Frugal-licious? – African Stew: the beans!

Another  very big portion of the strategy to become and maintain financial independence is to be, and stay, as healthy as you possibly can. Healthcare is expensive, and is poised to become even more expensive in the future (unfortunately due to our own doing as we generally live unhealthy lives as a species). You can read more about healthcare costs in the original post here.

If  you look at the available science to date (meta studies are great for this), it becomes pretty obvious that the most healthy lifestyle is a whole food plant-based lifestyle. So this is what we strive to eat for the majority of our meals, but this only works if you have some good recipes! In the previous post we reviewed the lentil loaf, in this post we want to present you another good one: The African Stew.


  • 2 1/2 pints / 1.4 litres vegetable stock
  • 3 cloves garlic, crushed
  • 2 onions, chopped
  • 1 lb / 450g sweet potato, peeled and diced
  • 1 x 400g chick peas
  • 6 oz / 170g millet
  • Approximately 1 tbsp soya sauce
  • 4 oz / 115g peanut butter
  • 3 oz / 85g chopped kale
  • Juice of 1 lemon


  1. Heat a large saucepan and add 1-2 tablespoons of vegetable stock. Add garlic and onion and saute until soft.
  2. Add the rest of the stock, sweet potatoes, chick peas, millet and a drop or two of soy sauce. Simmer for 20 minutes.
  3. Remove some of the stew liquid from the saucepan, blend with peanut butter and return to the saucepan.
  4. Add the kale and cook for 5 min. Season to taste with lemon juice and soya sauce, adding a little at a time.

The above recipe comes from this website.

A couple of additional comments to make sure you maximize the health effect of the meal:

  • limit salt (or avoid at all if your taste buds have gotten used to a whole food plant-based lifestyle)
  • avoid lemon juice with sulfite containing preservative (ideally get a lemon and just squeeze)
  • cook your chick peas from scratch if you can, but if you want to use a can buy the ones without preservatives and/or salt
  • Get peanut butter made solely of peanuts (i.e. no added sugar, fractioned oils or any other crap you often find in this stuff)


  1. Looks great. Limiting salt is a good idea. It’s also pretty easy to make your own peanut butter. That’s what we’ve been doing. Making your own chickpeas from dried ones is a great idea as the ones in the can are very salty.

    1. Agreed! We actually cook our chickpeas too. But there are a few brands that limit their salt use or have no salt at all. But they are very hard to find (and expensive). We have found a great brand of 100% peanut butter, which is also quite affordable. Saves the hassle of making it ourselves (although with our Magimix foodprocessor, it should be a piece of cake or peanut butter in this case).

  2. That photo just made me really hungry. It looks awesome. Would like to see a photo of the same dish you made. It’s amazing how many great stews can be made with relatively cheap ingredients. Think about how cheap beans are and rice for example. Just need a lot of good savory flavor and your’re set with a hearty meal on the cheap. Thanks for sharing this recipe.

    1. Actually, Mr. CF is doing most of the cooking. But both are equally gifted…..or not really. As for the cheese, once we figured out how badly it affected our lives, we cut it out of our diet completely (note that at one point we ate/used up to a kilo in about 1-2 weeks between the two of us, the cholesterol levels matched the intake…).

      1. Well good on you both for cooking. We try to take equal parts in the cooking, sometimes in the same meal – I’d cook the meat, Jasmin prepares the salad/vegetables. Teamwork 🙂


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