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September 21, 2016
African Peanut Stew
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I know what you are thinking, “peanut butter and vegetables mixed together to make a stew sounds gross, I’m not eating that”. I promise it does not taste like a peanut butter sandwich dipped in tomato soup. There is just something about this recipe…the flavors are deep and rich, there’s is a just enough heat, and a hint of peanut flavor. I straight up ate leftovers for breakfast one day, don’t judge. This is a one pot meal and could even be done in the crock pot. I served this stew with some brown rice, but would be great with really any grain or flat bread.
In case you haven’t guessed it yet, there is peanut butter in this dish. Let’s talk about peanut butter for a quick minute. Most commercial peanut butters are loaded with added oils, salt, and sugar. Those added ingredients take a simple healthy food and turn it into a junk food that is loaded with calories. Do yourself a favor and pick up a peanut butter that is just ground roasted peanuts, no sugar or salt added. If that is too far from your idea of peanut butter, look for one that is natural (yes, you probably will have to stir it, it’s good for the forearm muscles), with less sugar and salt added. Compare the labels and try to avoid added palm oils in your peanut butter.
On a side note: I get it, this recipe seems weird. Trust me on this one, it is awesome. You like peanut butter in Thai food don’t you? Or peanut sauce on your soba noodles. This isn’t so different, give it a try.
Enjoy!
Happy eating and best health,
Dr. G
Ingredients
- 1/2 white or yellow onion, chopped
- 3-4 cloves of garlic, minced
- 1 red bell pepper, chopped
- 1 jalapeno pepper, seeded, chopped
- 1 sweet potato, chopped - about 1.5 cups (or butternut squash, if you prefer)
- 1 28oz can of diced tomatoes, no salt or spices added
- 1 15oz can of chickpeas, drained and rinsed
- 2 cups of chopped kale or spinach
- 1/3 cup smooth peanut butter
- 4 cups of vegetable broth
- 1 1/2 teaspoons of chili powder
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon harissa or crushed red pepper (optional)
For serving:
- cilantro
- crushed peanuts
- cooked rice, couscous, flatbread, etc
Instructions
- In a large soup pot saute the onions and garlic over medium high heat in a little oil, water, or cooking spray until they start to sweat.
- Add in the peppers, tomatoes, bell pepper, and jalapeno pepper.
- Then toss in the spices and stir everything together
- Let this simmer for a few minutes
- While that is simmering, take 1 cup of the vegetable broth and whisk the peanut butter into it until it is nice and smooth.
- Add the peanut butter mixture and the rest of the broth to the pot.
- Turn the heat down to medium low and let that simmer away covered until the potatoes are fork tender (about 15-20 minutes).
- Remove the cover and stir in the kale or spinach and allow it to wilt.
- Stir in the chickpeas and allow to heat through
- To serve, sprinkle on some crushed peanuts and cilantro (or parsley).
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Janet
Made this for Valentine’s Dinner. Sooooo Goooood!!!!!
15 . Feb . 2018