African Pineapple Peanut Stew

Name: African Pineapple Peanut Stew
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: African
Ingredients: 1 large onion, chopped; 2 garlic cloves, minced or pressed; 4 bunches chopped swiss chard (may use kale); 2 cups fresh pineapple, chopped; 1/2 cup peanut butter; 1 tablespoon Tabasco or other hot pepper sauce; 1/4 cup chopped cilantro; 1 tbsp peanut or other vegetable oil; salt to taste

5 steps

Prep:20minCook:15min

The original recipe calls for 1-2 bunches of kale or Swiss chard and a can of crushed pineapple with the juice. I use 4 bunches of chard and fresh pineapple. It's less sweet, which I prefer, and the extra greens pack in a bit more nutrition per serving. If you're trying to get greens into kids then stick with the original - the sweeter version is a kid favorite.

Updated at: Thu, 17 Aug 2023 03:35:50 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories233.7 kcal (12%)

Total Fat13.7 g (20%)

Carbs22.2 g (9%)

Sugars10.9 g (12%)

Protein9.2 g (18%)

Sodium671.2 mg (34%)

Fiber5.5 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

4 bunchesswiss chard

chopped, may use kale

2 cupsfresh pineapple

chopped

½ cuppeanut butter

1 tablespoonTabasco

or other hot pepper sauce

¼ cupcilantro

Instructions

Step 1

In a covered saucepan, sauté the onions and garlic in the oil for about 10 minutes, stirring frequently, until the onions are lightly browned.

Step 2

While the onions sauté, wash the kale or Swiss chard. Remove and discard the large stems and any blemished leaves. Stack the leaves on a cutting surface and slice crosswise into 1-inch-thick slices.

Step 3

Add the chopped pineapple to the onions and bring to a simmer. Stir in the kale or chard, cover, and simmer for about 5 minutes stirring a couple of times until just tender.

Step 4

Mix in the peanut butter, hot sauce, and cilantro and simmer for 5 minutes. Add salt to taste.

Step 5

Serve on its own or over rice, millet, or couscous. May be topped with crushed peanuts and chopped scallions for garnish. Any leftovers will make a good soup when thinned with tomato juice or water.