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.
- Cook Time
- Prep Time
- 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
- Cook rice according to package directions; cover and set aside.
- 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.
- 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.
- Divide rice among serving bowls. Top with stew and cilantro.
- 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
- Polyunsaturated Fat Content: 1 g