Vegan Gambian Peanut Stew (Domoda)

• 분량: 6 servings
• 활동 시간: 25 minutes
• 총 시간: 1 hour

재료

1 ½ tablespoons Simply Nature Organic Coconut Oil

1 large yellow onion, (diced)

6 garlic cloves, (chopped)

2 tablespoons freshly grated ginger

1-2 jalapeño peppers, (diced**)

2 tablespoons tomato paste

1 teaspoon ground cumin

1 teaspoon coriander

1/4 teaspoon cinnamon

1/4 teaspoon cloves

1 ½ teaspoons kosher salt

Black pepper to taste

4 cups (945 mL) low-sodium vegetable broth (or water)

1 small handful of fresh thyme sprigs**

1 pound (454g) sweet potatoes, (peeled and finely diced***)

½ cup (128g) Simply Nature Organic Creamy Peanut Butter

1 (15-ounce/425g) can of cannellini beans (or other white beans such as navy beans)

1 (28-ounce/800g) can crushed tomatoes

5 cups (90-100g) chopped organic kale

1 tablespoon freshly squeezed lemon juice (or lime juice)

½ cup (8g) cilantro leaves and tender stems, (chopped)

white rice, brown rice, millet, quinoa, or fonia

방향

Heat a large, deep nonstick pan or Dutch oven over medium-high heat. Add the coconut oil, and once it's shimmering, add the onions with a pinch of kosher salt. Cook until the onions are just starting to brown, about 5 minutes. Add the garlic, ginger, and jalapeño peppers. Cook for 2 minutes, stirring frequently to prevent burning.

Add in the tomato paste, cumin, coriander, cinnamon, cloves, 1 1/2 teaspoons kosher salt, and a generous amount of freshly cracked black pepper. Stir frequently and vigorously for 2 minutes, incorporating the tomato paste and spices into the onions. Add a few splashes of water to prevent the spices from drying out or burning.

Pour in the vegetable broth or water, stirring with a spatula to scrape up any browned bits on the bottom of the pan. Add the thyme sprigs, sweet potatoes, peanut butter, white beans, and crushed tomatoes. Stir well to combine.

Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a rapid simmer for 20 to 25 minutes, or until the sweet potato is soft and tender, stirring occasionally.

Optional step: The stew should be quite thick by now, but if you want it to be even thicker and creamier, run an immersion blender through half of the stew (don’t blend it all - you want to retain some texture).

Add the chopped kale and simmer for 3-5 minutes, or until wilted. If desired, use a fork to smash the sweet potatoes to further thicken the stew.

Stir in the lemon or lime juice and cilantro. Season to taste, adding more salt as needed. Serve plain, or on top your favorite grain.

영양 정보

• 칼로리: 360 kcal
• 지방 전체: 16 g
• 포화 지방: 5 g
• 불포화 지방: 9 g
• 나트륨: 486 mg
• 탄수화물 전체: 49 g
• 식이섬유: 13 g
• 총 당류: 12 g
• 단백질: 15 g