African Peanut Stew

Cindy has once again sent in a recipe that she and I think you’ll absolutely love. Cindy says, ” It has a hint of peanut butter taste with all the yummy, healthy stuff that should be included in our eating habits. Although curry powder is one of the high antioxidant spices, it’s too strong for me. I put in turmeric. And of course, you can get creative with it once you taste it! Takes a little time to prepare but what worthwhile doesn’t?!


 

African Peanut Stew
Serves 8
This popular African dish is usually prepared with chicken, but we've used super nutritious edamame instead. In addition, canned tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish.
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268 calories
17 g
62 g
12 g
25 g
2 g
226 g
342 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
226g
Servings
8
Amount Per Serving
Calories 268
Calories from Fat 101
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 62mg
21%
Sodium 342mg
14%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
17%
Sugars 5g
Protein 25g
Vitamin A
181%
Vitamin C
40%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon olive oil
  2. 1 medium red onion, finely chopped
  3. 1 medium green bell pepper, finely chopped
  4. 1/2 cup chopped carrot
  5. 1/2 cup chopped celery
  6. 3 garlic cloves, minced
  7. 2 tablespoons minced, peeled fresh ginger
  8. 1 tablespoon curry powder
  9. 1 (14.5-ounce) can diced tomatoes, drained
  10. 1 bay leaf
  11. 4 cups fat-free chicken or vegetable broth
  12. 1 (12-ounce) sweet potato, peeled and cut into 1/2-inch pieces
  13. 1/2 cups shelled edamame
  14. 1/4 cup peanut butter or almond butter
  15. 1/4 cup chopped fresh cilantro
  16. 1 (5-ounce) bag baby spinach leaves, torn into bite-size pieces
  17. 1/2 teaspoon salt
  18. Coarsely ground black pepper
Instructions
  1. Heat olive oil in a 4-quart saucepan or Dutch oven over medium
  2. heat. Add onion, bell pepper, carrot and celery; saute until soft and
  3. translucent, about 5 minutes.
  4. Add garlic, ginger and curry powder and saute until fragrant,
  5. about 1 minute; do not brown garlic. Add tomatoes and bay leaf;
  6. cook, uncovered, until tomatoes are slightly reduced, about 3
  7. minutes.
  8. Add broth and sweet potatoes and bring to a boil. Reduce heat to
  9. low and simmer about 8 minutes. Stir in edamame and peanut butter
  10. until combined. Cook until thoroughly heated, about 2 minutes.
  11. Stir in cilantro and spinach until spinach wilts.Season with salt and
  12. pepper.
beta
calories
268
fat
12g
protein
25g
carbs
17g
more
needlesspounds http://www.needlesspounds.com/
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