Sunday, January 17, 2010
African Peanut Stew
I eat peanut butter nearly every day on toast, however, I have very rarely extended the use of peanut butter in main dishes especially stew. And after trying to find a good curry recipe, I'm very pleased to find this recipe for African Peanut Stew. This recipe is very alluring thanks to its nutritionally packed ingredients.
If you're like me and have been wanting to get more greens into your diet- this is a simple way.
Please note that this recipe yields a rather large quantity. You may cut recipe in half- or grab a large pot! It is reccommended to use a dutch oven, but our 2.5 Qt. Staub couldn't handle all of it. So go for something that is around 5 quarts.
1 tablespoon olive oil
1 1/2 cups onion, chopped
1 cup carrot, chopped
2 tablespoon garlic, minced (or a tablespoon or two of crushed garlic works fine)
2 tablespoons ginger, peeled and minced (optional if your market doesn't have it (like mine didn't))
1 tablespoon curry powder (I add an extra teaspoon of cumin as well)
1 (14-ounce) can low sodium diced tomatoes with juice
4 cups reduced-sodium vegetable broth
1 large sweet potato, peeled and cubed
1 (15 ounce) can chickpeas (garbanzo beans), drained and rinsed
1/4 cup crunchy natural peanut butter, organic preferred
1/4 cup fresh cilantro, chopped
1 bunch of kale, chopped (about 5 cups)
*hot red pepper flakes or freshly ground pepper to taste
1. Heat up olive oil in dutch oven over medium heat. When oil is hot, toss in the onions and carrots and sauté until they are soft. This will most likely be at least 5 minutes. You may choose to cook the onions longer to achieve a caramelized state.
2. Add garlic and curry powder and cumin (if using). Sauté some more, about 1 minute.
3. Add full can of tomatoes (including juice) Let eveything cook a bit so the liquid is reduced. (2-3 min)
4. Add broth and sweet potatoes. Bring to a boil. Then reduce heat to simmer for about 8 mins.
5. Add garbanzo beans and peanut butter. Stir.
6. Add cilantro and Kale, cook until the kale is wilted. (about 2 mins).
thank you, Katie's Healthy Bites at blog.healthyeats.com for this recipe.