African Sweet Potato and Peanut Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Tbsp Olive oil1 Medium yellow onion, diced1 Medium red or yellow bell pepper , chopped1-2 Large garlic cloves1 tsp light brown sugar1 tsp ginger1/2 tsp cumin1/2 tsp cinnamon1/4 tsp cayenne pepper1 and 1/2 pounds sweet potatoes14.5 oz crushed canned tomatoes1.5 cup vegatable stock/broth1.5 cup kidney beans ( 1, 15 oz can)2 Tbsp natural smooth peanut butterSalt to taste1/2 cup chopped dry roasted unsalted peanuts.
Makes 4, 1/2-3/4 cup servings
1. Heat oil in a large saucepan over medium heat.
2. Add onion, cover and cook until soft (5 min.)
3. Add bell pepper and garlic and cover until soft.
4. Add sugar, ginger, cumin, cinnamon and cayenne, and cook, stirring for 30 seconds until blended.
5. Cut the sweet potatoes into 1/2 inch slices, then cut slices into halves.
6. Add sweet potatoes into saucepan and stir to coat with all the spices.
7. Add tomatoes, vegetable stock and salt.
8. Bring to a boil, then reduce to low heat and simmer for 30 minutes.
9. After 20 minutes, add beans.
10. Blend peanut butter with 1/4 cup vegetable broth, then add to stew.
11. Move stew to serving bowls and garnish with chopped peanuts and serve!
Number of Servings: 4
Recipe submitted by SparkPeople user SARAMDL.
1. Heat oil in a large saucepan over medium heat.
2. Add onion, cover and cook until soft (5 min.)
3. Add bell pepper and garlic and cover until soft.
4. Add sugar, ginger, cumin, cinnamon and cayenne, and cook, stirring for 30 seconds until blended.
5. Cut the sweet potatoes into 1/2 inch slices, then cut slices into halves.
6. Add sweet potatoes into saucepan and stir to coat with all the spices.
7. Add tomatoes, vegetable stock and salt.
8. Bring to a boil, then reduce to low heat and simmer for 30 minutes.
9. After 20 minutes, add beans.
10. Blend peanut butter with 1/4 cup vegetable broth, then add to stew.
11. Move stew to serving bowls and garnish with chopped peanuts and serve!
Number of Servings: 4
Recipe submitted by SparkPeople user SARAMDL.
Nutritional Info Amount Per Serving
- Calories: 458.9
- Total Fat: 17.3 g
- Cholesterol: 0.0 mg
- Sodium: 831.6 mg
- Total Carbs: 64.2 g
- Dietary Fiber: 14.4 g
- Protein: 15.4 g
Member Reviews
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TIN_LIZZY
Everybody in the family liked it! I don't like sweet potatoes, but I liked it. My husband doesn't like kidney beans, but he liked it. My brother doesn't like bell pepper, but he liked it. I worried about the 1/2 tsp. of cayenned, but it was interesting, not hot. Stir the onions while cooking! - 5/4/09