WEST AFRICAN PEANUT STEW (VEGAN)

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 30 minutes

配料

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

步骤

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.

营养

• 卡路里: 276
• 总脂肪: 17.7 g
• 饱和脂肪: 3.5 g
• 反式脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 201.4 mg
• 总碳水化合物: 22.3 g
• 膳食纤维: 8.8 g
• 总糖: 7.4 g
• 蛋白质: 15 g