West African Peanut Stew

Ground nuts (in this case, peanut butter) are a staple in African cooking used to thicken dishes, add protein, and contribute flavor.

Yield: 13 servings (serving size: 1 cup soup and about 1 teaspoon chopped peanuts)
Recipe from Oxmoor House

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Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving
  • Calories: 191
  • Calories from fat: 34%
  • Fat: 7.2g
  • Saturated fat: 1.3g
  • Protein: 7.1g
  • Carbohydrate: 27.1g
  • Fiber: 5.1g
  • Cholesterol: 0.0mg
  • Iron: 1.2mg
  • Sodium: 415mg
  • Calcium: 50mg

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

Preparation

  1. 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. 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.
Note:

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.

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