By Kiera and Ivan Mendoza
Peanutty African Stew | MyPlate
4 steps
Cook:30min
Updated at: Thu, 17 Aug 2023 13:27:50 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
14
Moderate
Nutrition per serving
Calories270.7 kcal (14%)
Total Fat13.3 g (19%)
Carbs30.3 g (12%)
Sugars7 g (8%)
Protein11.4 g (23%)
Sodium335.6 mg (17%)
Fiber4.8 g (17%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
1 cupbrown rice
instant
2 cupschicken broth
reduced sodium
⅓ tablespoondehydrated onion
minced
½ teaspoongarlic powder
½ teaspoonginger ground
⅛ cupred pepper
optional
1sweet potato
peeled and diced
1can tomatoes diced
with liquid
½ teaspoonsalt
optional
½ cuppeanut butter
creamy, reduced-fat
1 ¼ cupsmilk
non-fat
3 cupsbaby spinach
coarsely chopped
¼ cuppeanuts
roasted, chopped
green onion
optional, thinly sliced for garnish
12 ouncesfrozen spinach
for fresh
onions
garlic
tomatoes
Instructions
Step 1
Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
Step 2
Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
Step 3
Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
Step 4
Ladle stew into bowls and top with peanuts and green onion, if desired.
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