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
- 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
- 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.
- 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.
- 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.
- Cover pan and reduce heat to medium-low. Simmer for 10-20 mins until sweet potato is tender.
- Stir in chickpeas and greens and cook until greens are wilted and soft (about 5 minutes for kale, less for spinach.)
|Calories (kcal)||425||Protein (g)||17|
|Carbohydrates (g)||36.5||Fat (g)||18|
|Sugar (g)||Saturated Fat||2|
|Fibre (g)||15||Sodium (mg)||1490|