African Peanut Stew
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Equipment
- Stove
Ingredients
- 1 tbsp olive oil extra virgin
- 4 cloves garlic minced
- 1 tbsp ginger fresh, minced
- 1 cup onion diced
- 2 tsp cumin powder
- 1 1/2 cups sweet potato peeled, diced 1'
- 1/2 tsp cayenne pepper
- 2 cups vegetable broth ***Click on the Vegetable Broth recipe link
- 14 oz tomatoes diced, canned
- 1/2 cup peanut butter smooth, all natural
- 1 tsp salt
- 2 cups Swiss chard fresh
- 1 1/2 cups chickpeas canned, drained, rinsed
- 1 tsp black pepper
- 2 tbs cilantro fresh, chopped
Instructions
- In a large pot heat the oil over medium to high temperature. Add the onion, garlic, ginger, and sweet potato and saute for about 10 minutes until potatoes begin to soften.
- Continue to add the cumin, cayenne, vegetable broth, tomatoes, peanut butter and salt. Cover and bring to a boil, then lower heat to a simmer. Simmer for 12-15 minutes, stirring occasionally; until the sweet potato is tender.
- Add the Swiss chard, chickpeas and black pepper. Cook until Swiss chard wilts and chickpeas are heated through. Ladle into bowls and top with cilantro, and enjoy!
Notes
ALERT!!!! This recipe should only be used by people on the 2000 calorie plan, and by those that are just eating a plant-based diet, and not on a weight-loss plan.
Serves well with quinoa or chopped peanuts.
My Notes
Nutrition with Essential Amino Acids
Nutrition Facts
African Peanut Stew
Amount Per Serving (1 Serving)
Calories 435.25
Calories from Fat 194
% Daily Value*
Fat 21.55g33%
Saturated Fat 3.78g24%
Sodium 1005.72mg44%
Potassium 1047.16mg30%
Carbohydrates 54.72g18%
Fiber 11.46g48%
Sugar 14.25g16%
Protein 16.27g33%
Vitamin A 8517.35IU170%
Vitamin B1 0.22mg15%
Vitamin B2 0.16mg9%
Vitamin B3 6.17mg31%
Vitamin B5 1.3mg13%
Vitamin B6 0.95mg48%
Vitamin C 22.52mg27%
Vitamin E 4.55mg30%
Vitamin K 167.66µg160%
Calcium 121.01mg12%
Copper 0.71mg36%
Folate 144.78µg36%
Iron 5.93mg33%
Manganese 1.57mg79%
Magnesium 143.9mg36%
Phosphorus 272.32mg27%
Selenium 17.23µg25%
Zinc 2.43mg16%
Ess-Methionine 187.82mg
Ess-Tryptophan 158.16mg
Ess-Threonine 467.66mg
Ess-Phenylalanine 783.26mg
Ess-Arginine 1485.8mg
Ess-Lysine 694.61mg
Ess-Leucine 1013.43mg
Ess-Isoleucine 525.34mg
Ess-Histidine 374.62mg
Ess-Valine 586.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.