• 1 teaspoon olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 jalapeno (optional), seeded and diced
  • 1 medium sweet potato, peeled and chopped into ½ inch pieces
  • 1 28-ounce can low-sodium diced tomatoes, with their juices
  • ¾ teaspoon salt
  • ¼ teaspoon black pepper
  • 3 tablespoons natural peanut butter
  • 2 tablespoons powdered peanut butter
  • 4 cups low sodium vegetable broth
  • 1 ½ teaspoons chili powder
  • ¼ teaspoon cayenne pepper (optional)
  • 1 15-ounce can low-sodium chickpeas, drained and rinsed
  • 2 handfuls (about 2 cups) baby spinach or destemmed, torn kale leaves

For serving
: top a serving of stew with 1 tablespoon roasted peanuts


  1. In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent.
  2. Add bell pepper, jalapeno (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with a dash of salt and a dash of pepper.
  3. In a medium bowl, wish together the peanut butter, powdered peanut butter, and 1 cup of vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups of broth, chili powder, and the cayenne (if using).
  4. Cover pan with a lid, lower heat to medium-low. Simmer for 10-20 min., or until sweet potato is fork tender.
  5. Stir in chickpeas and spinach and cook until spinach is wilted. Season with ¾ tsp salt and ¼ tsp pepper.
  6. Ladle the stew into bowls and garnish with roasted peanuts.

Makes about 10 servings
Serving size: 1 cup


Calories 159
Fat 8.2g
Saturated Fat 1.1g
Cholesterol 0mg
Sodium 391mg
Potassium 355mg
Carbohydrate 16.6g
Fiber 4.8g
Sugar 5.6g
Protein 6.2g

Recipe adapted from Oh She Glows