Sunday, January 17, 2016

African Peanut Stew



Here's a dish that's as flavorful as it is colorful, and we all know it's most healthy to eat by colors.  Usually you see African peanut soup (or stew) with chicken in it. That's all well and good but I find this dish can stand on it's own. Carrots, sweet potatoes, tomatoes- who needs chicken. Not to mention, the peanut butter (legume) and rice (a grain) make for a complete protein!

African peanut stew

2 tablespoons olive oil
1 cup chopped onions
1 & 1/2 cups chopped carrots
1/4 cup chopped red pepper
1 sweet potato, peeled and chopped
2 cloves garlic, peeled and choppped
1 teaspoon cumin
1/4 teaspoon red pepper flakes
1 teaspoon grated fresh ginger
8 ounces crushed tomatoes
3 cups vegetable (or chicken) stock
1/2 cup peanut butter
4 cups cooked rice (brown or white)
cilantro for garnish
peanuts for garnish 

In a large pot heat olive oil on medium-high heat. Add onions, carrots, red pepper, sweet potato, garlic, cumin and red pepper flakes. Cook, stirring occasionally, until onions are translucent, about 10-15 minutes.

Add stock and bring to a boil. Lower heat add grated ginger and simmer until carrots and sweet potato are tender, about 10-15 minutes. Stir in peanut butter. Serve over cooked rice with a garnish of chopped cilantro and chopped peanuts. Makes 4-6 servings.




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