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La Guapa's African Stew Recipe

Looking for an easy La Guapa's African Stew recipe? Learn how to make La Guapa's African Stew using healthy ingredients.


Submitted by laguapanyc

Makes 8 servings



http://fatfreevegan.com/blog/2010/02/25/african-peanut-potato-stew/

Recipe Ingredients for La Guapa's African Stew

1 onion, chopped
2 hot peppers
2 teaspoons minced fresh ginger
1 teaspoon minced fresh garlic
2 teaspoons ground cumin
1/4 teaspoon ground cinnamon
1/8 teaspoon crushed red pepper
1/4 teaspoon ground coriander
36 oz sweet potatoes
29 oz tomatoes
29 oz chick peas
16 oz green beans
1/2 cups vegetable broth
1/4 cup natural peanut butter

Recipe Directions for La Guapa's African Stew

  1. 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. 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. 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.

  4. Regular stove-top directions:

  5. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 439.3g
Amount Per Serving
Calories
376
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
379mg
16%
Potassium
1667mg
48%
Total Carbohydrates
71.5g
24%
Dietary Fiber
14.0g
56%
Sugars
5.9g
Protein
12.3g
Vitamin A 32% Vitamin C 109%
Calcium 10% Iron 21%
* 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
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
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