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African Peanut Stew

African Peanut Stew
In This Article

This recipe from Clean Eating features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapeños give this stew a nice, mild background heat, but if you’re chile-averse, you can cut down or omit them.

African Peanut Stew

Ingredients

  • 2 cups brown basmati rice (certified gluten-free if necessary)
  • 1 tablespoon high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil)
  • 2 yellow onions, cut into 1/2-inch dice
  • 6 cloves garlic, minced
  • 3 jalapeño chile peppers, seeded and finely chopped
  • 2 tablespoons curry powder
  • 1 tablespoon minced fresh ginger
  • 4 cups low-sodium vegetable broth
  • 2 cups boxed or jarred chopped tomatoes, with juices
  • 1/3 cup smooth or chunky all-natural unsalted peanut butter
  • 1 3/4 pounds sweet potatoes, cut into 1-inch dice
  • 4 cups shredded green or red Swiss chard
  • Sea salt, to taste
  • 1/3 cup coarsely chopped fresh cilantro

Directions

Cook rice according to package directions; cover and set aside.

Meanwhile, in a 5- to 6-qt saucepan or stockpot, heat oil on medium. Add onions and sauté, stirring occasionally, until tender, 5 to 7 minutes. Add garlic, jalapeños, curry powder and ginger and sauté for 1 more minute.

Stir in broth, tomatoes and peanut butter. Add potatoes and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until potatoes and chard are tender, uncovered, 12 to 14 minutes. Season with salt.

Divide rice among serving bowls. Top with stew and cilantro.

Nutrition Information

Serves: 10 |  Serving Size: 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro

Per serving: Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

Nutrition Bonus: Potassium: 875mg; Iron: 20%; Vitamin A: 318%; Vitamin C: 33%; Calcium: 10%

Clean Eating LogoClean Eating is not a diet, it’s a lifestyle approach to food. Our magazine features delicious, healthy recipes and weight loss meal plans that highlight real foods and natural ingredients. Join our mailing list to get exclusive weekly recipes and delivered straight to your inbox. And follow Clean Eating magazine on FacebookTwitter, and Pinterest for daily inspiration.

 

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