African Sweet Potato & Peannut Stew Recipe

Looking for an easy African Sweet Potato & Peannut Stew recipe? Learn how to make African Sweet Potato & Peannut Stew using healthy ingredients.


Submitted by djb45

Makes 12 servings



From Meatout Mondays. Serve over quinoa, couscous, or brown rice.

Recipe Ingredients for African Sweet Potato & Peannut Stew

3 tablespoons water for sauteing
3 cups sweet potatoes, peeled & cut into 1/2" cubes
2 medium red onions, chopped
3 garlic cloves, chopped
15 oz red kidney beans, drained & rinsed
2 red bell peppers, seeded & cut into 1/2" squares
15 oz diced tomatoes, no salt added
100 grams Natural Crunchy Peanut Butter - No added sugar & no added salt
1 teaspoon ground cumin
1 teaspoon cinnamon
1/2 teaspoon cayenne pepper
3 teaspoon light brown sugar
948 grams vegetable stock
1 teaspoon ginger

Recipe Directions for African Sweet Potato & Peannut Stew

  1. Heat water in a soup pot over medium heat, add onions and garlic and cook until softened, about 5 minutes. Add bell peppers, cover, and cook until softened, about 5 more minutes.

  2. Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring for 30 seconds.

  3. Stir in peanut butter and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water before adding to to the pot.

  4. Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

  5. Add 4 cups vegetable stock, bring to a boil then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 239.7g
Amount Per Serving
Calories
242
Calories from Fat
41
% Daily Value*
Total Fat
4.6g
7%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
58mg
2%
Potassium
952mg
27%
Total Carbohydrates
39.5g
13%
Dietary Fiber
9.4g
38%
Sugars
5.3g
Protein
12.2g
Vitamin A 20% Vitamin C 66%
Calcium 5% Iron 17%
* 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 potassium
  • Very high in vitamin C
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