West African Peanut Stew

This African peanut stew features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapenos give this stew a nice, mild background heat, but if you're chile-averse, you can cut down or omit them.
Author:
Publish date:
Social count:
17

West African Peanut Stew

West African Peanut Stew

Nutritional Bonus: Swiss chard pairs particularly well with the sweet potatoes in this dish thanks to a flavonoid it contains called syringic acid, which helps stabilize blood sugar levels (which spike a little after consuming high-sugar sweet potatoes). Swiss chard is also high in vitamins K and A, which are key for bone and eye health, respectively.

If you liked this African Peanut Stew, you'll love this Ginger Peanut Rice recipe.

  • Duration
  • Cook Time
  • Prep Time
  • 10Servings

Ingredients

  • 2 cups brown basmati rice
  • 1 tbsp high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil)
  • 2 yellow onions, cut into 1/2-inch dice
  • 6 cloves garlic, minced
  • 3 jalapeño chile peppers, seeded and finely chopped
  • 2 tbsp curry powder
  • 1 tbsp minced fresh ginger
  • 4 cups low-sodium vegetable broth
  • 2 cups boxed or jarred chopped tomatoes, with juices
  • 1/3 cup smooth or chunky all-natural unsalted peanut butter
  • 1 3/4 lb sweet potatoes, cut into 1-inch dice
  • 4 cups shredded green or red Swiss chard
  • Sea salt, to taste
  • 1/3 cup coarsely chopped fresh cilantro

Preparation

  1. Cook rice according to package directions; cover and set aside.
  2. Meanwhile, in a 5- to 6-qt saucepan or stockpot, heat oil on medium. Add onions and sauté, stirring occasionally, until tender, 5 to 7 minutes. Add garlic, jalapeños, curry powder and ginger and sauté for 1 more minute.
  3. Stir in broth, tomatoes and peanut butter. Add potatoes and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until potatoes and chard are tender, uncovered, 12 to 14 minutes. Season with salt.
  4. Divide rice among serving bowls. Top with stew and cilantro.

Nutrition Information

  • Serving Size: 1/2 cup rice, 1 cup stew, 1/2 tbsp cilantro
  • Calories: 321
  • Carbohydrate Content: 59 g
  • Fat Content: 6 g
  • Fiber Content: 7 g
  • Protein Content: 10 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 156 mg
  • Sugar Content: 9 g
  • Trans Fat Content: 1 g