Katie's Healthy Bites: Vegetarian African Peanut Stew by Katie Cavuto-Boyle in Katie's Healthy Bites, November 22, 2009
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You can’t miss all the turkey talk happening right now, which is great for people who eat meat, but there are plenty of us who celebrate the holidays meat-free. Well, this stew recipe is for you.
I discovered this dish when my husband and I ate lunch at a vegetarian restaurant a few weeks ago. At first, he was a bit skeptical of a vegetarian meal but was pleasantly surprised. We tried several dishes, and they were all amazing, but this African Peanut Stew really stood out. Because we both loved it, I set out to recreate it immediately.
You can serve this as a main course or a decadent side for the holidays or just a weeknight meal. The fresh mix of ingredients means the stew is rich in fiber, protein, vitamins A, B and C and, I must add, boasts a ton of flavor. I’ve shared this recipe with some friends, who will be serving to their friends and family as a part of their holiday table. I hope it makes it onto yours as well.
African Peanut Stew
1 tablespoon olive oil
1 1/2 cups onion, chopped
1 cup carrot, chopped
1 cup celery, chopped
2 tablespoon garlic, minced
2 tablespoons ginger, peeled and minced
1 tablespoon curry powder (I add an extra teaspoon of cumin as well)
1 (14-ounce) can low sodium diced tomatoes with juice
4 cups reduced-sodium vegetable broth
1 large sweet potato, peeled and cubed
1 (15 ounce) can chickpeas, drained and rinsed
1/4 cup crunchy natural peanut butter, organic preferred
1/4 cup fresh cilantro, chopped
1 bunch of kale, chopped (about 5 cups)
*hot red pepper flakes or freshly ground pepper to taste
Heat the olive oil in a Dutch oven over medium heat. Add onions, carrots and celery; sauté until soft and translucent, about 5 minutes. Add garlic, ginger and curry powder (cumin optional) and sauté about 1 minutes. Add tomatoes and cook for 2 to 3 minutes to reduce the liquid a bit.
Add broth and sweet potatoes and bring to a boil. Reduce heat and simmer about 8 minutes. Add beans and peanut butter; stir to combine. Add cilantro and kale; cook until thoroughly heated and kale wilts, about 2 minutes.
Fat: 10 grams
Saturated Fat: 1.5 grams
Protein: 14 grams
Carbohydrates: 47 grams
Cholesterol: 0 milligrams
Sodium: 500 milligrams
Fiber: 10 grams