African Peanut-Potato Stew
Servings: 6-8
Inspired by traditional African recipes, this delicious stew
gets its richness from sweet potatoes and natural peanut butter. While the
peanut butter contributes a lot of flavor, it also contributes a good bit of
fat. To reduce the fat, you may choose to reduce the amount or leave it out
entirely. If you follow the Eat to Live
program, you may want to substitute a raw nut butter.
1 onion, chopped
2 jalapenos, seeded and finely chopped (optional)
2 teaspoons minced fresh ginger
1 teaspoon minced fresh garlic
2 teaspoons ground cumin
1/2 tsp. salt (optional)
1/4 teaspoon ground cinnamon
1/8 teaspoon crushed red pepper
1/4 teaspoon ground coriander
2 1/4 pounds sweet potatoes, peeled and cut into 1 1/2-inch chunks
2 14.5 ounce cans chopped tomatoes
2 14.5 ounce cans chickpeas, drained and rinsed
1 pound green beans, cut in 1 inch pieces (fresh or frozen)
1 ½ cups vegetable broth
¼ cup natural peanut butter
1. In 6-quart pressure cooker, heat over medium heat until hot. Add onion,
jalapenos, and
2 tbsp. water and cook about 8 minutes or until tender, stirring occasionally
and adding water if needed. Stir in ginger, garlic, cumin, salt, cinnamon, crushed
red pepper, and coriander, and cook 1 minute, stirring.
2. To onion mixture in pressure cooker, add tomatoes with their juice,
sweet-potato chunks, chickpeas, broth, and peanut butter.
Following manufacturer's directions, cover pressure cooker, bring up to
pressure, and cook under pressure 5 minutes. Quick-release pressure as manufacturer
directs.
3. Add green beans to pressure cooker. Return to heat and cook,
covered, until beans are done, about 10 minutes. Or, return cooker
to high pressure and cook for one minute. Quick-release pressure and add
additional seasoning as needed.
Regular stove-top directions:
Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook,
stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and
coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce
heat and simmer for 30 minutes, or until potatoes are tender.
Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g
Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium
Adapted from other recipes by Susan Voisin
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