African Peanut Stew
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of African Peanut Stew calories by ingredient
Introduction
A quick, hearty, flavorful stew. Well suited to a slow cooker but can be prepared very quickly and easily on stove top. The peanut butter adds a delicious creaminess without sending the calorie count up too high. A quick, hearty, flavorful stew. Well suited to a slow cooker but can be prepared very quickly and easily on stove top. The peanut butter adds a delicious creaminess without sending the calorie count up too high.Number of Servings: 8
Ingredients
-
1 Tbsp olive oil
1 medium red onion, finely chopped
1 c. chopped carrot
1 med. green bell pepper
1 stalk celery
3 garlic cloves
2 Tbsp minced fresh ginger
1 Tbsp curry powder
1 fresh tomato, finely chopped
1 c. low sodium tomato juice
1 bay leaf
4 c. low sodium vegetable broth (or water)
1 sweet potato, chopped
1 c. cooked garbanzo beans
1/4 c. cilantro, chopped
5 oz baby spinach
1/2 tsp salt, or to taste
Ground black pepper
1/2 c. peanut or almond butter (or more if desired)
Tips
Substitution options:
--Use a can of crushed tomatoes in place of the chopped tomato and tomato juice (I prefer using the combination in order to avoid using canned food)
--Replace the garbanzo beans with black or pinto beans, or 1/2 c. dry lentils (1 c. cooked), or 1 c. cubed tempeh
--In place of the peanut butter and curry powder, season with 1 can light coconut milk and up to 1 Tbsp Thai curry paste (though the shrimp paste in this means it will not be vegan)
Directions
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