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3/3

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By Alesia

African peanut butter stew

Name: African peanut butter stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: African
Ingredients: 1 can red kidney beans; 1/2 small butternut squash; 1 small sweet potato; 1 cup fresh spinach; 1 cup green peas; 1 can (14.5oz) chopped tomatoes (or diced); 1 cube vegetable stock; 2/3 cup smooth peanut butter (preferably unsalted but it's up to you); 1 inch ginger; 1 green chilli; 4 cloves of garlic; 2 medium onions; 1 tsp paprika powder; 2 tsp coriander powder; 1/2 tsp cumin powder; 1/2 tsp cinnamon powder; 4 cloves; 1/5 tsp nutmeg powder; 1/3 tsp red chilli powder; 1/2 tsp turmeric powder; 8 black pepper corns (to taste); 1 tsp pink himalayan salt (or to taste); 1 tbsp coconut sugar; 1/2 cup peanuts (finely chopped); 2 handfuls fresh coriander (chopped); chilli flakes; mini sweet bell peppers (sliced)

12 steps

Prep:15minCook:40min

Fans of savoury peanut butter recipes will be delighted.

Updated at: Thu, 17 Aug 2023 11:33:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories651.4 kcal (33%)

Total Fat34.2 g (49%)

Carbs70.1 g (27%)

Sugars22.9 g (25%)

Protein27.9 g (56%)

Sodium1357.1 mg (68%)

Fiber16.7 g (59%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Dice onions. Crush garlic and ginger.

Step 2

Sauté onions, garlic, and ginger in a bit of olive oil for about 5 minutes.

Step 3

Add chopped tomatoes from a can.

Step 4

Cook on low heat for 5-7 minutes.

Step 5

Now pop everything into a blender [or use an immersion blender/hand blender] or a food processor and whizz until it looks like tomato sauce. Pour it back into the pot.

Step 6

Add all spices, peanut butter, chopped green chili, a cup of water, mix well and simmer for 5 minutes.

Step 7

Drain the red kidney beans and add to the pot.

Step 8

Peel and dice the butternut squash and sweet potato, and add them to the pot. Add a bit more water if necessary (so the sauce covers all the veg).

Step 9

Cook on low heat for 10 minutes.

Step 10

Add 1 cup of green peas. Simmer for 5 more minutes.

Step 11

Wash spinach, drain, and stir it into the dish. Simmer for 5 more minutes.

Step 12

It’s ready! Prior to serving, garnish with sliced baby bell peppers, chopped peanuts, chopped fresh coriander (cilantro) and chili flakes. Tastes great with black rice. Enjoy!

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