African Pineapple Peanut Stew

11 35 341
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 6
African Pineapple Peanut Stew
Health Highlights


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)


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.



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

Nutrition Facts

Per Portion

Calories 341
Calories from fat 152
Calories from saturated fat 24.7
Total Fat 16.9 g
Saturated Fat 2.7 g
Trans Fat 0
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 6.5 g
Cholesterol 0
Sodium 294 mg
Potassium 886 mg
Total Carbohydrate 37 g
Dietary Fiber 13.3 g
Sugars 15.2 g
Protein 16.6 g

Dietary servings

Per Portion

Fruit 0.5
Meat Alternative 1.1
Vegetables 2.9

Energy sources


Meal Type(s)

  • ann chovy ann chovy (Nov. 18, 2019, 8:23 p.m.)