Soul-Soothing African Peanut Stew

Posted by Kelly Mostat in Recipes

Jen Booton, one of the coaches here at BIM, shared this recipe with me a couple of weeks ago with rave reviews.

A little spicy and packed with nourishing veggies, this relatively easy to prepare vegetarian stew is the perfect meal to add a little warmth to a rainy night… which we seem to be having a lot of as of late.

If you’re planning to make this stew for your kids, you may want to omit the jalapeño called for in the recipe to tone down the spice a bit, as it may be too much for young palettes. I’ve made it both ways and it’s equally delicious. 😊😉

Also, if you want to add a little more protein to your meal to up the heartiness, you could serve it on top of brown rice or quinoa. You could also sub about the peanuts/peanut butter for another nut of your choosing. Cashews or roasted almonds would be really good replacements

Hope you enjoy it!

Kelly

 

Soul-Soothing African Peanut Stew


 

Ingredients:

  • 1 tsp extra virgin olive oil
  • 1 medium sweet onion
  • 3 cloves garlic, minced
  • 1 red pepper, diced
  • 1 jalapeño, seeded and diced (optional) [I used one 4-oz can of green chili peppers]
  • 1 medium sweet potato, peeled and chopped into 1/2-inch pieces
  • 1 28-oz. can diced tomatoes, with their juices
  • Salt and pepper to taste
  • ⅓ cup natural peanut butter
  • 4 cups vegetable broth
  • 1 ½ tsp chili powder
  • ¼ tsp cayenne pepper (optional)
  • 1 15-oz. can chickpeas, drained and rinsed
  • 2 handfuls baby spinach or kale (de-stemmed)
  • Fresh cilantro or parsley, for garnish
  • Roasted peanuts, for garnish

 

Directions:

  • In a large saucepan, heat oil over medium heat. Add onion and garlic and sauté for five minutes, until onion is translucent.
  • Add bell pepper, jalapeño, sweet potato and canned tomatoes. Raise heat to medium-high and simmer for five minutes. Season with salt and pepper.
  • In a medium bowl, whisk peanut butter with one cup vegetable broth until no clumps remain. Stir into large saucepan with remaining three cups vegetable broth, chili powder, and cayenne.
  • Cover pan and reduce heat to medium-low. Simmer for 10-20 mins until sweet potato is tender.
  • Stir in chickpeas and spinach and cook until spinach is wilted.
  • Ladle into bowls and garnish with cilantro/parsley and peanuts. You can add some leftover rice for a heartier meal, too.

 

Nutrition Breakdown:

640 calories

27.7g protein

94g carbs

18.9g fat

 

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