African Pineapple Peanut Stew

11 35 336
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 6
African Pineapple Peanut Stew
Health Highlights

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 (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.

Notes:

Kale

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


Nutrition Facts

Per Portion

Calories 336
Calories from fat 150
Calories from saturated fat 24.3
Total Fat 16.7 g
Saturated Fat 2.7 g
Trans Fat 0
Polyunsaturated Fat 5.4 g
Monounsaturated Fat 6.3 g
Cholesterol 0
Sodium 320 mg
Potassium 881 mg
Total Carbohydrate 36 g
Dietary Fiber 13.4 g
Sugars 11.7 g
Protein 16.8 g

Dietary servings

Per Portion


Fruit 0.5
Meat Alternative 1.1
Vegetables 2.9

Energy sources


Pygal35%458.58836801432346155.962442278681745%339.33397821724367272.758196817855720%328.45142319075666123.9872776965877835%45%20%CarbohydratesFatProtein
  • ann chovy ann chovy (Nov. 18, 2019, 2:23 p.m.)

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