sweet potato stew

[Guest guest]

peanut butter

 

 

* Exported from MasterCook *

 

Sweet Potato Stew

 

Recipe By :Anne Egan: Meals that Heal

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups brown rice

1 Tablespoon olive oil

3 garlic cloves -- minced

2 red bell peppers -- 1-inch chunks

1 large onion -- chopped

1 Tablespoon chopped fresh ginger

1/2 teaspoon ground allspice

1/4 teaspoon ground red pepper

4 cups defatted vegetable broth

2 large sweet potatoes -- peeled and cut into 1 " chunks

1/2 cup natural peanut butter

1 cup boiling water

1/3 cup tomato paste

15 ounces canned chickpeas -- (or 1 can) rinsed

1 pound spinach -- coarsely chopped

 

1. Prepare the rice per package directions.

 

2. Meanwhile, heat the oil in a Dutch oven over medium-high heat. Add the

garlic, bell peppers, and onion. Cook for 3 minutes. Add the ginger, allspice,

and ground red pepper. Cook for 1 minute.

 

3. Add the broth and sweet potatoes, and bring to a boil. Reduce the heat to

low, cover, and simmer for 15 minutes.

 

4. In a bowl, whisk the peanut butter and water. Add to the Dutch oven along

with the tomato paste, chickpeas, and spinach. Cook for 10 minutes, or until

heated through. Serve over the rice.

 

Makes 6 servings

Per serving: 426 cal, 19 g pro, 61 g carb, 16 g fat, 3 g sat. fat, 0 mg chol, 16

g fiber, 669 mg sodium

 

Anne Egan is the managing editor of Rodale and Prevention cookbooks and the

author of numerous books, including Meals That Heal

 

Source:

" Prevention Healthy Cooking (Rodale) "

S(Photo):

" http://www.prevention.com/cda/feature2002/0,4780,4201,00.html "

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Per Serving (excluding unknown items): 530 Calories; 14g Fat (23.0% calories

from fat); 20g Protein; 85g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol;

324mg Sodium. Exchanges: 5 Grain(Starch); 1 Lean Meat; 2 Vegetable; 2 Fat.

 

NOTES : An iron- and vitamin C-rich meal that's perfect for combating stress and

fatigue.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 25051 0 0 0 0