African Peanut Stew
- Jul 20, 2020
Description
Ingredients
- 1 White Onion (chopped)
- 2 Leeks (chopped, white to light green, discard dark green portion)
- 4 cloves Garlic (minced)
- 1 Red Bell Pepper (diced)
- 3 Sweet Potato (large) (cut into 2 inch cubes)
- 1 14-ounce can Diced Tomatoes (including juices)
- 4 cups Vegetable Stock
- 1/2 cup All Natural Peanut Butter (creamy or crunchy)
- 1 tbsp Chili Powder (add more, to taste)
- 1/2 tsp Cayenne Pepper (optional)
- 1 18-ounce can Chickpeas (drained)
- 1/2 tsp Salt
- 1/2 cup Peanuts
- 4 cups Baby Spinach (1 cup = 1 handful, chopped)
- 1 bunch Cilantro (chopped)
Directions
- Slow cooker: Combine all ingredients, except cilantro and spinach, in your slow cooker and cook on low for 6-8 hours. Stir in the spinach and cook for the last 10 minutes. Mash the sweet potato a bit until the stew is thickened. Garnish with cilantro. Enjoy!
- Stove top: Heat a large pot over medium heat. Add the onion, leeks and garlic and sauté for about 5 minutes, or until the onion is translucent. Use water or broth to sautee and avoid burning. Add the bell pepper, 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.
- 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, chili powder, and the cayenne (if using).
- 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. Stir in the chickpeas and spinach and cook until the spinach is wilted. Season with salt and black pepper to taste. To thicken, mash some of the chickpeas and sweet potatoes with a large whisk. Ladle the stew into bowls and garnish with cilantro and roasted peanuts.
Nutritional Info
Serves 8- Calories
- Fat g
- Saturated fat g
- Carbohydrates g
- Fibre g
- Protein g
- Sodium mg
- Potassium mg
- Calcium mg
- Iron mg
Written by
Aroga Lifestyle Medicine
Aroga Lifestyle Medicine is a trail-blazing clinic with an multi-disciplinary team that believes that most, if not all, cardiac and metabolic illnesses can be prevented and treated with intensive lifestyle modifications. Using evidenced-based therapies, patients are empowered to experience true healing and wellness.