African Sweet Potato Stew with Red Beans
Vivid colors and fragrant spices are the hallmarks of this thick stew, which is garnished with crunchy peanuts. A squeeze of lime juice at the table brightens the rich, earthy flavors.
2 teaspoons olive oil
1 1/2 cups chopped onion
1 garlic clove, minced
4 cups (1/2-inch) cubed peeled sweet potato (about 1 1/2 pounds)
1 1/2 cups cooked small red beans
1 1/2 cups vegetable broth
1 cup chopped red bell pepper
1/2 cup water
1 teaspoon grated peeled fresh ginger
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 (14.5-ounce) can diced tomatoes, drained
1 (4.5-ounce) can chopped green chiles, drained
3 tablespoons creamy peanut butter
3 tablespoons chopped dry-roasted peanuts
6 lime wedges
Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender.
Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender.
Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges.
Yield: 6 servings (serving size: 1 1/3 cups stew, 1 1/2 teaspoons peanuts, and 1 lime wedge)
CALORIES 308 (26% from fat); FAT 8.8g (satfat 1.5g, monofat
4.2g, polyfat 2.3g); PROTEIN 11.1g; CARBOHYDRATE 49.9g; FIBER 10.2g; CHOLESTEROL
0.0mg; IRON 2.7mg; SODIUM 574mg; CALCIUM 64mg;
Note: This is from Cooking Light magazine.
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