African Peanut Stew

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African Peanut Stew

Creamy, satisfying, and lightly spicy; peanut butter and sweet potato are a match made in vegan heaven!

Source: JK Wellness and Nutrition

Course: Main Course

Prep Time: 20 min

Cook Time: 35 min

Total Time: 55 min

Yield: 6

Serves: 6 Scale Update

Ingredients

• 1 tsp Extra virgin olive oil
• 1 Sweet onion (medium, chopped)
• 3 cloves garlic (minced)
• 1 large red capsicum (diced)
• 1 medium jalapeño (seeded and diced (optional))
• 1 medium sweet potato (peeled and chopped into small pieces)
• 1 can diced tomatoes canned (with their juices)
• 1 pinch sea salt fine (freshly ground, to taste)
• 1 dash black pepper (freshly ground, to taste)
• ¹⁄₃ cup peanut butter smooth (natural)
• 4 cup vegetable stock/broth low sodium (plus more as needed)
• 1 ¹⁄₂ tsp chilli powder
• ¹⁄₄ tsp cayenne pepper (optional)
• 1 can chickpeas (drained and rinsed)
• 2 cup baby spinach (or torn kale leaves)
• 6 sprig coriander (Fresh; or parsley leaves, for serving)
• ¹⁄₂ cup peanuts roasted ( for serving)

Directions

1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent.
2. Add the capsicum, jalapeño (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.
3. In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups broth, chilli powder, and the cayenne (if using).
4. Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10 to 20 minutes, or until the sweet potato is fork-tender.
5. Stir in the chickpeas and spinach and cook until the spinach is wilted. Season with salt and black pepper to taste.
6. Ladle the stew into bowls (serve with or without rice) and garnish with coriander and roasted peanuts.

Amount Per Serving (6)

• Calories: 393
• Protein: 15.8 g
• Sugar: 10.9 g
• Carbohydrate: 46 g
• Fat: 16.5 g
• Cholesterol: 0 mg
• Sodium: 564 mg
• Fiber: 11.8 g