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West African Peanut Stew

Oxmoor House
Prep time 20 mins
Cook time 54 mins
Yield 13 servings (serving size: 1 cup soup and about 1 teaspoon chopped peanuts)
Ground nuts (in this case, peanut butter) are a staple in African cooking used to thicken dishes, add protein, and contribute flavor.

Ingredients

  • Cooking spray
  • 2 cups diced onion (1 large)
  • 1 1/2 cups diced green bell pepper (1 large)
  • 5 cups diced peeled sweet potato (3 medium)
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1/2 cup creamy peanut butter
  • 5 cups fat-free, less-sodium chicken broth
  • 2 tablespoons brown sugar
  • 1 tablespoon bottled minced ginger
  • 1/2 teaspoon ground red pepper
  • 1/4 cup chopped peanuts

Nutrition Information

  • calories 191
  • caloriesfromfat 34 %
  • fat 7.2 g
  • satfat 1.3 g
  • protein 7.1 g
  • carbohydrate 27.1 g
  • fiber 5.1 g
  • cholesterol 0.0 mg
  • iron 1.2 mg
  • sodium 415 mg
  • calcium 50 mg

How to Make It

  1. Heat a Dutch oven over medium-high heat; coat with cooking spray. Add onion and bell pepper; coat with cooking spray. Sauté 3 minutes.

  2. Stir in sweet potato and next 6 ingredients. Cover and bring to a boil; reduce heat, and simmer, covered, 40 minutes, stirring occasionally. Ladle soup into individual bowls; sprinkle with chopped peanuts.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Oxmoor House Healthy Eating Collection