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African Peanut-Potato Stew Recipe

Looking for an easy African Peanut-Potato Stew recipe? Learn how to make African Peanut-Potato Stew using healthy ingredients.


Submitted by gabrielnyc1

Makes 8 servings



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.

Recipe Ingredients for African Peanut-Potato Stew

1 onion, chopped
2 peppers, choped
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
29 ounce chopped tomatoes
29 ounce chickpeas, drained and rinsed
1 pound green beans, cut in 1 inch pieces (fresh or frozen)
1 1/2 cups vegetable broth
1/4 cup natural peanut butter

Recipe Directions for African Peanut-Potato Stew

  1. 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.

  2. Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium

Categories

Main Dish

Nutrition Facts
Serving Size 458.4g
Amount Per Serving
Calories
628
Calories from Fat
100
% Daily Value*
Total Fat
11.1g
17%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
338mg
14%
Potassium
2379mg
68%
Total Carbohydrates
109.7g
37%
Dietary Fiber
27.2g
109%
Sugars
16.4g
Protein
27.4g
Vitamin A 30% Vitamin C 82%
Calcium 17% Iron 48%
* 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
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin C
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