An Afraic Theas-Inspired Spiced Vegetable Stew

By AislePrompt Editorial · Published 2026-04-29 · Updated 2026-04-29

A warming vegetable stew with African-inspired spices, drawing on the Irish phrase 'An Afraic Theas' meaning South Africa, combining hearty vegetables and aromatic spices. This Latin American recipe (vegan), ready in about 55 minutes, pairs sweet potatoes, peeled and cubed, butternut squash, peeled and cubed, red bell pepper, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 5, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• 2 cups butternut squash, peeled and cubed
• 1 large red bell pepper, diced
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 14 oz canned diced tomatoes
• 3 cups vegetable broth
• 2 tsp curry powder
• 1 tsp smoked paprika
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat until shimmering. Add 1 diced medium yellow onion, 3 minced garlic cloves, and 1 tbsp grated ginger. Sauté for 3-4 minutes until fragrant and onions are translucent.
2. Step 2: Stir in 2 tsp curry powder and 1 tsp smoked paprika, cooking for 1 minute to bloom the spices.
3. Step 3: Add 2 medium peeled and cubed sweet potatoes, 2 cups peeled and cubed butternut squash, and 1 large diced red bell pepper. Stir to coat with spices.
4. Step 4: Pour in 14 oz canned diced tomatoes and 3 cups vegetable broth. Season with 1 tsp salt and 1/2 tsp black pepper.
5. Step 5: Bring stew to a boil, then reduce heat to low and simmer, uncovered, for 30-35 minutes until vegetables are tender and stew thickens.
6. Step 6: Stir in 1/4 cup chopped fresh cilantro just before serving for a burst of freshness.