african peanut stew

African Peanut Stew

I find that many clients don’t eat legumes often but, when asked, want to incorporate more of them into their diet. Ultimately, make it simple! Here’s a super easy and wonderfully tasty way to start. This recipe is a personal favourite: hearty, warm, and truly soul-soothing. Don’t let the peanut butter throw you off – it adds depth without tasting like you might think! Serve over a small amount of leftover quinoa (or brown rice) for more heartiness, if you’d like.

African Peanut Stew

Adapted from Oh She Glows cookbook by Angela Liddon

Serves 4

INGREDIENTS

  • 1 tbsp oil
  • 1 medium onion, diced
  • 2-3 cloves garlic, minced
  • 1 tsp grated fresh ginger (or 1/8 tsp powdered)
  • 1 sweet (red/orange/yellow) bell pepper, seeded and chopped
  • 1 medium sweet potato, diced into ½- to 1-inch pieces
  • 1 small to medium zucchini, chopped
  • 1 jalapeno, seeded and diced (optional)
  • salt and pepper to taste
  • 1 28-oz. can diced tomatoes, with their juices (*or 5-6 fresh tomatoes and 1 extra cup broth)
  • ⅓ cup natural peanut butter
  • 4 cups vegetable broth
  • 1 ½ tsp chili powder
  • ¼ tsp cayenne pepper (optional)
  • 1 bunch green onions, chopped
  • 1 15-oz. can chickpeas, drained and rinsed
  • 3-4 big handfuls of raw leafy greens, chopped (e.g. any combination of baby spinach, or de-stemmed kale or chard) or half-to-one cup of frozen greens

INSTRUCTIONS

  1. In a large saucepan, heat oil over medium heat. Add onion and saute for 3-5 minutes, until onion is translucent. Add garlic and ginger and saute another minute or two, stirring to ensure it doesn’t brown.
  2. Add bell pepper, zucchini, sweet potato, jalapeno and canned tomatoes. Raise heat to medium-high and simmer for five minutes. Season with salt and pepper.
  3. In a medium bowl, whisk peanut butter with one cup vegetable broth until no clumps remain. Stir into large saucepan with remaining three cups vegetable broth, chili powder, and cayenne.
  4. Cover pan and reduce heat to medium-low. Simmer for 10-20 mins until sweet potato is tender.
  5. Stir in chickpeas and greens and cook until greens are wilted and soft (about 5 minutes for kale, less for spinach.)

NUTRITIONAL INFORMATION

Per serving

Calories (kcal) 425 Protein (g) 17
Carbohydrates (g) 36.5 Fat (g) 18
Sugar (g) Saturated Fat 2
Fibre (g) 15 Sodium (mg) 1490