african peanut stew

African peanut stew

AuthorGelina BergCategoryDifficultyBeginner

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.

Yields4 Servings
Prep Time15 minsCook Time40 minsTotal Time55 mins

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 1/2 to 1-inch pieces
 1 small to medium zucchini, chopped
 1 jalapeno, seeded and diced (optional)
 salt and pepper to taste
 28 oz canned diced tomatoes, with their juices (* or 5-6 fresh tomatoes and 1 extra cup broth)
  cup natural peanut butter
 4 cups vegetable broth
 1.50 tsp chili powder
 ¼ tsp cayenne pepper (optional)
 1 bunch green onions, chopped
 15 oz canned 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.)

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Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 425
% Daily Value *
Total Fat 18g28%
Saturated Fat 2g10%
Sodium 1490mg63%
Total Carbohydrate 36.5g13%
Dietary Fiber 15g60%
Protein 17g34%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

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 1/2 to 1-inch pieces
 1 small to medium zucchini, chopped
 1 jalapeno, seeded and diced (optional)
 salt and pepper to taste
 28 oz canned diced tomatoes, with their juices (* or 5-6 fresh tomatoes and 1 extra cup broth)
  cup natural peanut butter
 4 cups vegetable broth
 1.50 tsp chili powder
 ¼ tsp cayenne pepper (optional)
 1 bunch green onions, chopped
 15 oz canned 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

Directions

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.)

African peanut stew

Adapted from Oh She Glows cookbook by Angela Liddon