African Peanut Stew

17 55 338
Ingredients Minutes Calories
Prep Cook Servings
20 min 35 min 6
African Peanut Stew
Health Highlights
Creamy, satisfying, and lightly spicy; peanut butter and sweet potato are a match made in vegan heaven!

Ingredients


1 tsp Extra virgin olive oil
1 onion(s) Sweet onion (medium, chopped)
3 clove(s) Garlic (minced)
1 large pepper(s) Red bell pepper (diced)
1 medium pepper(s) Jalapeno pepper (seeded and diced (optional))
1 medium potato Sweet potato (peeled and chopped into 1/2-inch pieces)
1 can(s) (28oz) Diced tomatoes, low sodium, canned (with their juices)
1 pinch Sea salt, fine (freshly ground, to taste)
1 dash Black pepper (freshly ground, to taste)
1/3 cup Peanut butter, smooth (natural)
4 cup Vegetable stock/broth, low sodium (plus more as needed)
1 1/2 tsp Chili powder
1/4 tsp Cayenne pepper (optional)
1 can (15oz) Chickpeas, canned, drained (drained and rinsed)
2 cup Baby spinach (or destemmed, torn kale leaves)
6 sprig Cilantro (coriander) (Fresh; or parsley leaves, for serving)
1/2 cup Peanuts, roasted (Roasted; for serving)

Instructions


  1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent.
  2. Add the bell pepper, jalapeño (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.
  3. In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups broth, chili powder, and the cayenne (if using).
  4. Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10 to 20 minutes, or until the sweet potato is fork-tender.
  5. Stir in the chickpeas and spinach and cook until the spinach is wilted. Season with salt and black pepper to taste.
  6. Ladle the stew into bowls (serve with or without rice) and garnish with cilantro and roasted peanuts.

Nutrition Facts

Per Portion

Calories 338
Calories from fat 148
Calories from saturated fat 24.3
Total Fat 16.4 g
Saturated Fat 2.7 g
Trans Fat 0 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 14.5 g
Cholesterol 0
Sodium 306 mg
Potassium 1001 mg
Total Carbohydrate 39 g
Dietary Fiber 11.2 g
Sugars 10.4 g
Protein 14.5 g

Dietary servings

Per Portion


Meat Alternative 1.2
Vegetables 3.7

Energy sources


Pygal39%462.74882626518564165.7990710467265744%323.9182288585134262.489980335112917%335.0190673194899119.6556027617751939%44%17%CarbohydratesFatProtein

Meal Type(s)





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