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WEST AFRICAN PEANUT STEW (VEGAN)

Name: WEST AFRICAN PEANUT STEW (VEGAN)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: vegan
Ingredients: 1 tablespoon olive oil or 1/3 cup water (for water saute); 1 large onion, diced; 5 – 6 cloves garlic, minced; 2 – 3 tablespoons ginger, grated; 1 tablespoon ground coriander; 1 – 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*; 2 – 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes; 1 can (15oz.) diced tomatoes, with juices; 4 cups low-sodium vegetable broth or water (or combo); 3/4 cup natural peanut butter (creamy or smooth); 5 oz. fresh spinach, chopped if not using baby spinach**; 2 small lemons, juice of; mineral salt & pepper, to taste; fresh cilantro, chopped; peanuts, crushed or whole; dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional; grain of choice (rice, quinoa or couscous), optional

vegan

4 servings

porties

10 minutes

actieve tijd

30 minutes

totale tijd

Begin met koken

Ingrediënten

1 tablespoon olive oil or 1/3 cup water (for water saute)

1 large onion, diced

5 – 6 cloves garlic, minced

2 – 3 tablespoons ginger, grated

1 tablespoon ground coriander

1 – 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*

2 – 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes

1 can (15oz.) diced tomatoes, with juices

4 cups low-sodium vegetable broth or water (or combo)

3/4 cup natural peanut butter (creamy or smooth)

5 oz. fresh spinach, chopped if not using baby spinach**

2 small lemons, juice of

mineral salt & pepper, to taste

fresh cilantro, chopped

peanuts, crushed or whole

dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional

grain of choice (rice, quinoa or couscous), optional

Instructies

Saute

In a large pot, heat oil or water over medium heat, add the onion, garlic, ginger, and chili peppers and saute for 5 minutes stirring frequently.

Boil and simmer

Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.

Add final ingredients

Turn off heat and stir in the peanut butter, and finish with the spinach and lemon juice. Soup will thicken upon cooling. Season with salt & pepper to taste.

Serves 4 – 6

Serve in individual bowls with optional grain of choice (this cilantro lime rice would be great) and garnish with cilantro and peanuts. Soup pairs wonderfully with naan bread for soaking and dipping!

Store

Leftovers will keep for 5 days in a covered container in the refrigerator. To store longer, keep in the freezer for up to 2 months in freezer friendly containers or baggies.

Voedingswaarde

Portiegrootte

Calorieën

276

Totale vet

17.7 g

Verzadigd vet

3.5 g

Onverzadigd vet

Transvet

0 g

Cholesterol

0 mg

Natrium

201.4 mg

Totale koolhydraten

22.3 g

Voedingsvezels

8.8 g

Totale suikers

7.4 g

Eiwit

15 g