African Peanut Stew

African Peanut Stew

This is a delicious, warming soup packed with nutrition. It's also an easy way to get all of the MyPlate categories into one yummy bowl. Enjoy!
Print Recipe
CourseDinner, Main Course
CuisineAfrican
Servings4
Calories346kcal

Ingredients

  • 1 tbsp oil olive or vegetable
  • 1 medium onion diced
  • 1 jalapeno pepper seeded and diced
  • 1 1/2 tsp chili powder
  • 3 garlic cloves minced, or 1 tsp. garlic powder
  • 1/4 tsp cayenne pepper
  • 28 oz low sodium diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 1/4 cup peanut butter
  • 1 medium sweet potato peeled and diced
  • 1 can garbanzo beans rinsed and drained
  • 2 cups spinach cut up
  • salt and black pepper to taste
  • fresh cilantro optional
  • roasted peanuts optional

Instructions

  • Heat a large pot over medium-high heat. Add oil to hot pot and add onion and jalapeno. Saute until soft, about 5 minutes. Then add garlic, chili powder, and cayenne pepper and saute until fragrant, about 30 seconds.
  • Pour in the can of tomatoes, stir into other ingredients and cook for 1 more minute.
  • Add in broth, peanut butter, and sweet potato and mix to combine. Turn heat to high to bring pot to a boil.
  • Once broth reaches a boil, decrease heat to medium-low. Let soup simmer for 15-20 minutes, or until sweet potatoes are very soft.
  • Add garbanzo beans. Simmer for 2 minutes to bring beans to temperature.
  • Add spinach.
  • Serve topped with fresh cilantro and roasted peanuts.

Notes

Serve over rice or enjoy alone
Nutrition Facts
African Peanut Stew
Serving Size
 
1 serving
Amount per 1 Serving
Calories
346
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Sodium
 
461
mg
20
%
Carbohydrates
 
46
g
15
%
Fiber
 
12
g
50
%
Sugar
 
11
g
12
%
Protein
 
14
g
28
%
Calcium
 
154
mg
15
%
Iron
 
5
mg
28
%
Potassium
 
976
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

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