African Ground Nut Stew (of Sierra Leone Africa) Recipe

Looking for an easy African Ground Nut Stew (of Sierra Leone Africa) recipe? Learn how to make African Ground Nut Stew (of Sierra Leone Africa) using healthy ingredients.


Submitted by reneemichellestein

Makes 3 servings



Peanut Butter is reduced from original recipe so it's lower cal and fat. Great on a fall day.

Recipe Ingredients for African Ground Nut Stew (of Sierra Leone Africa)

1 cup yam, peeled and cubed (136g)
1/2 tbls canola oil
2 cloves garlic
1 1/2 tbls fresh ginger root, grated (9 g)
1/2 tbls ground coriander
1/2 tbls curry powder
1/4 tsp cayenne pepper
2 cups onion, chopped (230 g)
1 large tomato, chopped (182 g)
2 cups eggplant, peeled and cubed (164g)
1/4 cup vegetable broth
1 cup zucchini, chopped (113 g)
1 green pepper, chopped (119 g)
1 cup tomato juice
1/8 cup peanut butter (32.25 g)

Recipe Directions for African Ground Nut Stew (of Sierra Leone Africa)

  1. Steam sweet potato cubes til tender. Remove. Saute garlic, ginger and spices in oil til just softened. Add tomatoes, eggplant, and a little of the vegetable stock. Simmer 10 minutes. Add zucchini and peppers. Simmer til all vegetables are tender (about 20 mins) With hand held immersion blender, blend in quick pulses, only until about 1/4 of soup is pureed, leaving the remaining as chunks.

  2. Drain he set aside yams and add to stew along with tomato juice and peanut butter. Simmer low heat 5 minutes, stirring occassionally to prevent sticking.

Categories

Main Dish, African

Nutrition Facts
Serving Size 435.1g
Amount Per Serving
Calories
231
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
348mg
14%
Potassium
1166mg
33%
Total Carbohydrates
35.7g
12%
Dietary Fiber
8.2g
33%
Sugars
12.0g
Protein
7.5g
Vitamin A 25% Vitamin C 124%
Calcium 7% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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