African Peanut Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 Tbsp olive oil1 medium red onion, finely chopped1 c. chopped carrot1 med. green bell pepper1 stalk celery3 garlic cloves2 Tbsp minced fresh ginger 1 Tbsp curry powder1 fresh tomato, finely chopped1 c. low sodium tomato juice1 bay leaf4 c. low sodium vegetable broth (or water)1 sweet potato, chopped1 c. cooked garbanzo beans1/4 c. cilantro, chopped5 oz baby spinach1/2 tsp salt, or to tasteGround black pepper1/2 c. peanut or almond butter (or more if desired)
SLOW COOKER:
1. Add all ingredients through garbanzo beans to slow cooker, on HI for 3-4 hrs or LO for 6-8 hrs
2. Before serving add cilantro, spinach, and salt and pepper to taste
3. Add peanut butter by removing 1/2 cup of broth to a bowl or measuring cup, and whisk in peanut butter. When blended smoothly, return to pot and stir well to combine.
4. Serve immediately over brown rice or whole wheat couscous
STOVETOP DIRECTIONS:
1. Saute in olive oil: onion, carrot, green pepper, celery, garlic, ginger and curry powder.
2. Add chopped tomato, tomato juice and bay leaf, stir and cook about 3 min
3. Add broth, sweet potato and garbanzo beans, simmer 8 min. or until vegetables reach desired consistency
4. Remove from heat and add cilantro, spinach, and salt and black pepper to taste
5. Add peanut butter by removing 1/2 cup of broth to a bowl or measuring cup, and whisk in peanut butter. When blended smoothly, return to pot and stir well to combine.
6. Serve over brown rice or whole wheat couscous
Serving Size: makes 8 servings
1. Add all ingredients through garbanzo beans to slow cooker, on HI for 3-4 hrs or LO for 6-8 hrs
2. Before serving add cilantro, spinach, and salt and pepper to taste
3. Add peanut butter by removing 1/2 cup of broth to a bowl or measuring cup, and whisk in peanut butter. When blended smoothly, return to pot and stir well to combine.
4. Serve immediately over brown rice or whole wheat couscous
STOVETOP DIRECTIONS:
1. Saute in olive oil: onion, carrot, green pepper, celery, garlic, ginger and curry powder.
2. Add chopped tomato, tomato juice and bay leaf, stir and cook about 3 min
3. Add broth, sweet potato and garbanzo beans, simmer 8 min. or until vegetables reach desired consistency
4. Remove from heat and add cilantro, spinach, and salt and black pepper to taste
5. Add peanut butter by removing 1/2 cup of broth to a bowl or measuring cup, and whisk in peanut butter. When blended smoothly, return to pot and stir well to combine.
6. Serve over brown rice or whole wheat couscous
Serving Size: makes 8 servings
Nutritional Info Amount Per Serving
- Calories: 247.1
- Total Fat: 11.1 g
- Cholesterol: 0.0 mg
- Sodium: 571.6 mg
- Total Carbs: 28.3 g
- Dietary Fiber: 5.9 g
- Protein: 8.7 g
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