Gluten-Free

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.

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.

Servings
10
Prep Time
45 min
Cook Time
15 min
Duration
60 min

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
  • Cholesterol Content 0 mg
  • 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
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g