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%
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