African Peanut Stew

By Hklbrries

"This popular African dish is usually prepared with chicken, but we've used super-nutritious edamame instead. In addition, canned tomatoes, sweet potatoes and spinach infuse it with fiber, protein and antioxidants. Serve on rice for a hearty main dish."

Ingredients

• 1 tbsp olive oil
• 1 medium red onion, finely chopped (about 1 1/2 cups)
• 1 medium green bell pepper, finely chopped (about 1 1/4 cups)
• 1/2 cup chopped carrot (2 small)
• 1/2 cup chopped celery (1 rib)
• 3 garlic cloves (minced)
• 2 tbsp minced, peeled fresh ginger
• 1 tbsp curry powder
• 1 (14 1/2-ounce) can diced tomatoes, drained
• 1 bay leaf
• 4 cups fat-free chicken or vegetable broth
• 1 (12-ounce) 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 (5-ounce) bag baby spinach leaves, torn into bite-size pieces
• 1/2 tsp salt
• Coarsely ground black pepper

Details

Servings 8

Preparation

Step 1

Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot and celery; saute until soft and translucent, about 5 minutes.

Add garlic, ginger and curry powder and saute 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 and bring to a boil. Reduce heat to low and simmer about 8 minutes. Stir in edamame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper.

Nutrition Information:
Per serving
190 calories
8 g fat
11 g protein
21 g carbohydrates
5 g fiber
560 mg sodium