African Peanut Stew

African Peanut Stew
African Peanut Stew
  • prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    Thick sweet potato slabs are nestled in tender kale leaves and savory African peanut stew. Serve it up with rice and crunchy roasted peanuts for a hearty and delicious winter meal.

    Ingredients

    • 1 large or 2 small sweet potatoes (about 20 oz. total weight)
    • 1 tbsp. vegetable oil
    • 1 large onion, diced
    • 3 garlic cloves, minced
    • 1 tbsp. freshly grated ginger
    • 1 tsp. ground cumin
    • 1/2 tsp. ground cardamom
    • 1/2 tsp cayenne pepper (or to taste)
    • 6 cups vegetable broth
    • 1 cup creamy natural peanut butter
    • 1-6 oz. can tomato paste
    • 1/4 cup maple syrup
    • 4 cup curly kale leaves, torn into bite sized pieces (about 1 small bunch)
    • salt and pepper to taste
    • cooked rice
    • coarsely chopped roasted peanuts

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 364 % Daily Value *
    • Total Fat: 24 g 37.38%
    • Saturated Fat: 4 g 21.99%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.24%
    • Sodium: 765 mg 31.9%
    • Calcium: 120 mg 12.01%
    • Potassium: 291 mg 8.33%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.51%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 5 g 18.84%
    • Sugar: 14 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 237.99%
    • Vitamin C 61.79%
    • Vitamin D 0.04%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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