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!
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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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