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West African Peanut Stew Recipe

Simple healthy ingredients make up this vegetarian stew with bold flavors that will take you by surprise.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 8 servings
Calories: 335 kcal
Course: Main Course
Cuisine: African

Ingredients

  • 4 sweet potatoes medium, peeled and cubed
  • 2 Tbsp vegetable oil
  • 1 onion sweet, diced fine
  • 4 cloves garlic minced
  • 1 Jalapeño seeded and chopped fine
  • 1 Tbsp ginger fresh, minced or microplaned
  • 4 cups vegetable stock
  • ½ cup peanut butter smooth
  • 1 Tbsp coriander powder
  • 2 Tbsp tomato paste
  • 1 cup corn whole kernels, rinsed canned or frozen
  • 3 cups spinach fresh baby spinach, roughly chopped
  • 15.5 oz black beans 1 can, drained and rinsed
  • salt to taste

Instructions

    Cup of Yum
  1. Wash the sweet potatoes, peel and dice into 1 inch cubes. Set aside.
  2. Dice the onion, mice the garlic and ginger. Seed and dice the jalapeño then set aside.
  3. Add the vegetable oil to a large Dutch oven on medium heat. Sauté the onion until it is translucent.
  4. Add the ginger, garlic, jalapeño, tomato paste and coriander. Stir to combine and cook for 12 minutes stirring frequently.
  5. Add the sweet potatoes and vegetable stock. Simmer for 15 minutes or until the potatoes are fork tender. Reduce the heat to keep from boiling if necessary.
  6. Once the potatoes are just soft turn off the heat then add the peanut butter, corn, spinach and black beans. Add salt to taste.
  7. Serve with a sprinkle of cilantro on top. You can enjoy it plain for with steamed rice.

Nutrition Information

Calories 335kcal (17%) Carbohydrates 48g (16%) Protein 12g (24%) Fat 12g (18%) Saturated Fat 5g (25%) Sodium 649mg (27%) Potassium 871mg (25%) Fiber 10g (40%) Sugar 9g (18%) Vitamin A 17485IU (350%) Vitamin C 13mg (14%) Calcium 78mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 335

% Daily Value*

Calories 335kcal 17%
Carbohydrates 48g 16%
Protein 12g 24%
Fat 12g 18%
Saturated Fat 5g 25%
Sodium 649mg 27%
Potassium 871mg 19%
Fiber 10g 40%
Sugar 9g 18%
Vitamin A 17485IU 350%
Vitamin C 13mg 14%
Calcium 78mg 8%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.