African Peanut Stew

African Peanut Stew
 
Prep time
Cook time
Total time
 
This warm and delicious stew is a meal in a bowl. Spice levels can be adjusted to your own preference. This meal is ready in less than half an hour from start to finish. It's perfect for quick weeknight meals and meatless Mondays. The leftovers freeze well too!
Author:
Recipe type: Soup
Cuisine: Vegan Main or Side
Serves: 5 servings
Ingredients
  • 1 tsp avocado oil
  • 1 onion, chopped
  • 1 red pepper, chopped
  • 3 garlic cloves, minced*
  • 1 yam, chopped
  • 3 stalks celery, chopped
  • 1 small zucchini, chopped
  • 1 x 28 oz can diced tomatoes
  • 4 cups vegetable broth**
  • 1.5 tsp chili powder
  • ¼ tsp cayenne (optional)***
  • ½ tsp smoked paprika
  • 1 jalapeno, seeded and diced (optional)***
  • ⅓ cup peanut butter or ½ cup PB2, powdered peanut butter
  • 1 x 15 oz can chickpeas, drained and rinsed
  • 2-3 tablespoons red lentils *optional, but recommended for thickening
  • 2-3 cups of greens (kale, spinach or Asian greens such as gai-lan, yu-choy, bok-choy)
  • **Optional: cilantro and/or nuts for garnish
  • ****Add extra greens when re-heating (ie. top with spinach)
Instructions
  1. In a large saucepan, heat oil over medium heat. Add onion and sautee for 5 minutes, until onion is translucent
  2. Add garlic, bell pepper, celery, zucchini, (jalapeno), yam and canned tomatoes. Raise heat to medium-high and simmer for 5 minutes.
  3. Stir in peanut butter or PB2 and all 4 cups of vegetable broth, chili powder, smoked paprika and optional red lentils and cayenne pepper.
  4. Cover the pot and reduce heat to medium-low. Simmer for 10-20 minutes until yam is tender.
  5. Stir in chickpeas and greens of choice and cook wilted - season with salt & pepper to taste.
  6. Ladle into bowls and garnish with cilantro/parsley/greens and nuts. You can add some leftover rice or quinoa for a heartier meal if you like!
Notes
*1.5 tablespoons crushed garlic
** I use Better Than Bouillon organic reduced sodium vegetable paste / base
***Add extra jalapeno and cayenne to kick up the spice!
Nutrition Information
Serving size: ⅕ recipe Calories: 391 Fat: 13g Carbohydrates: 55g Sugar: 9g Sodium: 404mg Fiber: 15g Protein: 18g

stew1-1024x1024Meatless Mondays. Plant-Based Proteins. Reduce Red Meat. Eat Your Greens!

These are statements that we’re hearing more often (especially as a health professional); whether you choose to follow them is up to you. Balance still reigns!

This soup has all your food groups covered, all in one pot. It makes fantastic leftovers (either in the fridge or freezer) and can be whipped up in less than 30 minutes.

This is the perfect, make ahead, one-pot-meal. stew6-1024x768meal-prep-1024x768It’s tempting to turn on the stove right away, but I highly recommend chopping up your veggies first. This allows you to pay more attention to the cooking process.stew3-1024x768stew4-1024x768stew2I hope you enjoy this one as much as I do!

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