African Peanut Stew

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African Peanut-Potato Stew

 

Servings: 6-8

 

Inspired by traditional African recipes, this delicious stew gets its richness

from sweet potatoes and natural peanut butter. While the peanut butter

contributes a lot of flavor, it also contributes a good bit of fat. To reduce

the fat, you may choose to reduce the amount or leave it out entirely. If you

follow the Eat to Live program, you may want to substitute a raw nut butter.

 

1 onion, chopped

2 jalapenos, seeded and finely chopped (optional)

2 teaspoons minced fresh ginger

1 teaspoon minced fresh garlic

2 teaspoons ground cumin

1/2 tsp. salt (optional)

1/4 teaspoon ground cinnamon

1/8 teaspoon crushed red pepper

1/4 teaspoon ground coriander

2 1/4 pounds sweet potatoes, peeled and cut into 1 1/2-inch chunks

2 14.5 ounce cans chopped tomatoes

2 14.5 ounce cans chickpeas, drained and rinsed

1 pound green beans, cut in 1 inch pieces (fresh or frozen)

1 ½ cups vegetable broth

¼ cup natural peanut butter

 

1. In 6-quart pressure cooker, heat over medium heat until hot. Add onion,

jalapenos, and 2 tbsp. water and cook about 8 minutes or until tender, stirring

occasionally and adding water if needed. Stir in ginger, garlic, cumin, salt,

cinnamon, crushed red pepper, and coriander, and cook 1 minute, stirring.

 

2. To onion mixture in pressure cooker, add tomatoes with their juice,

sweet-potato chunks, chickpeas, broth, and peanut butter. Following

manufacturer's directions, cover pressure cooker, bring up to pressure, and cook

under pressure 5 minutes. Quick-release pressure as manufacturer directs.

 

3. Add green beans to pressure cooker. Return to heat and cook, covered, until

beans are done, about 10 minutes. Or, return cooker to high pressure and cook

for one minute. Quick-release pressure and add additional seasoning as needed.

 

Regular stove-top directions:

 

Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook,

stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and

coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, chickpeas,

green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat

and simmer for 30 minutes, or until potatoes are tender.

 

Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g

Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium

 

Adapted from other recipes by Susan Voisin