African Pineapple Peanut Stew

African Pineapple Peanut Stew

Health Rating
Prep Cook Ready in Servings
15 min 20 min 35 min 6

Ingredients


1 1/2 bunch Kale (washed, tough center stems removed)
1 large Yellow onion (chopped)
2 clove(s) Garlic (minced)
2 cup diced Pineapple, canned in juice (do not drain the juice)
1 can (15oz) Chickpeas, canned, drained (rinsed, optional)
1/2 cup Peanut butter, natural (as desired)
1 tbsp Tabasco sauce (or another hot pepper sauce)
1/4 cup Parsley, Italian, fresh (chopped)
1 pinch Salt (to taste)
2 tbsp Peanuts (crushed, optional)
2 tbsp Green onion, scallion, ramp (sliced)

Instructions


1. Prepare the kale: Stack the leaves on a cutting board and slice them into one-inch thick slices.

2. In a large wok or Dutch oven with a lid (non-stick preferred) sauté the onions for about 6 minutes, stirring frequently, until onions are lightly browned.

3. Add the garlic, and stir for another minute.

4. Add the pineapple and its juice to the onions and bring to a simmer.

5. Stir in the kale and the chickpeas if you're using them.

6. Cover and simmer for about 5 minutes, stirring a couple of times, until just tender. Mix in the peanut butter, Tabasco, and parsley and simmer for 5 minutes.

7. Add salt to taste, and serve topped with crushed peanuts and scallions. Serve over rice or any other grain.

Nutrition Facts

Per Portion

Calories 378
Calories from fat 135
Calories from saturated fat 17.4
Total Fat 15.0 g
Saturated Fat 1.9 g
Trans Fat 0
Polyunsaturated Fat 4.9 g
Monounsaturated Fat 6.3 g
Cholesterol 0
Sodium 250 mg
Potassium 1058 mg
Total Carbohydrate 43 g
Dietary Fiber 11.2 g
Sugars 9.8 g
Protein 17.5 g

Dietary servings

Per Portion


Fruit 0.5
Meat Alternative 1.1
Vegetables 2.9

Energy sources


Pygal46%466.99597499244476183.521200624023336%313.5898500394442252.3563813556650618%331.8237546421788121.6575710572453846%36%18%CarbohydratesFatProtein

Notes:

Kale

is one of the top superfoods! It is an excellent source of vitamin C and calcium

Main
  • ann chovy ann chovy (Nov. 18, 2019, 12:23 p.m.)

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