African Peanut Stew
- Yield 8 servings
- Prep 15 mins
- Cook 15 mins
Serve this African-inspired vegetarian stew on rice for a hearty and healthful main dish.
This African-inspired dish is usually prepared with chicken, but this vegetarian version, using edamame, is super nutritious. In addition, the tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish.
- 1 tablespoon extra-virgin olive oil
- 1 1/2 cups finely chopped red onion (2 medium)
- 1 1/4 cups finely chopped green bell pepper (1 large)
- 1/2 cup chopped carrot (1 medium)
- 1/2 cup chopped celery (2 stalks)
- 3 garlic cloves, minced
- 2 tablespoons minced peeled fresh ginger
- 1 tablespoon curry powder
- 1 (14-ounce) can diced tomatoes, drained
- 1 bay leaf
- 4 cups reduced-sodium vegetable broth
- 1 large sweet potato, peeled and cut into 1/2-inch pieces
- 1 1/2 cups shelled edamame
- 1/4 cup creamy or crunchy natural peanut butter or almond butter
- 1/4 cup chopped fresh cilantro
- 1 (6-ounce) bag baby spinach, torn into bite-size pieces
- 1/2 teaspoon salt
- Coarsely ground black pepper
- Heat oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion and next 3 ingredients (onion through celery); sauté until soft and translucent, about 5 minutes.
- Add garlic, ginger and curry powder; sauté until fragrant, about 1 minute (do not brown garlic). Add tomatoes and bay leaf; cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
- Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer about 8 minutes. Add edamame and peanut butter; stir to combine. Add cilantro and spinach; cook until thoroughly heated and spinach wilts, about 2 minutes. Season with salt and pepper.
Recipe by Cheryl Forberg, Relish the Healthy Table, “The Biggest Loser’s Plan to Win.” Forberg is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale, April 2008) and Stop the Clock! Cooking (Avery, 2003). Recipe adapted from Stop the Clock! Cooking. Visit her website at cherylforberg.com