African Peanut Stew
Mark Boughton Photography / styling by Teresa Blackburn
- Yield: 8 servings
- Prep: 15 mins
- Cook: 15 mins
This African-inspired dish is usually prepared with chicken, but this vegetarian version, using edamame, is super nutritious. In addition, the tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish.
Ingredients
- 1tablespoon extra-virgin olive oil
- 1 1/2cups finely chopped red onion (2 medium)
- 1 1/4cups finely chopped green bell pepper (1 large)
- 1/2cup chopped carrot (1 medium)
- 1/2cup chopped celery (2 stalks)
- 3-- garlic cloves, minced
- 2tablespoons minced peeled fresh ginger
- 1tablespoon curry powder
- 1-- (14-ounce) can diced tomatoes, drained
- 1-- bay leaf
- 4cups reduced-sodium vegetable broth
- 1large sweet potato, peeled and cut into 1/2-inch pieces
- 1 1/2cups shelled edamame
- 1/4cup creamy or crunchy natural peanut butter or almond butter
- 1/4cup chopped fresh cilantro
- 1-- (6-ounce) bag baby spinach, torn into bite-size pieces
- 1/2teaspoon salt
- -- Coarsely ground black pepper
Instructions
- Heat oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion and next 3 ingredients (onion through celery); sauté until soft and translucent, about 5 minutes.
- Add garlic, ginger and curry powder; sauté until fragrant, about 1 minute (do not brown garlic). Add tomatoes and bay leaf; cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
- Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer about 8 minutes. Add edamame and peanut butter; stir to combine. Add cilantro and spinach; cook until thoroughly heated and spinach wilts, about 2 minutes. Season with salt and pepper.
Recipe by Cheryl Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win.” Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com
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Nutritional Info *per serving
- Calories 170
- Glycemic Load 0.25
- Fat 8g
- Saturated Fat 1.5g
- Polyunsaturated Fat 2g
- Monounsaturated Fat 3.5g
- Cholesterol 0mg
- Sodium 420mg
- Potassium 640mg
- Carbohydrate 19g
- Fiber 6g
- Sugars 7g
- Protein 7g
- Trans Fat 0g
- Vitamin A 160%
- Vitamin C 60%
- Calcium 10%
- Iron 15%
