African Peanut Stew
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
Optional: 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
Saturated Fat 1.1g
Recipe adapted from Oh She Glows