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Peanutty African Stew

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Peanutty African Stew
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  • Makes: 8 servings

A spicy and savory one pot dish that the whole family will enjoy.  Add some cayenne pepper for an extra kick.  

Ingredients

  • 1 cup brown rice (instant)
  • 2 cup chicken broth (reduced sodium)
  • 1/3 tablespoon dehydrated onion (minced)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger (ground)
  • 1/8 cup red pepper (optional)
  • 1 sweet potato (2 cups, peeled and diced)
  • 1 can tomatoes (diced, 14.5 ounces, with liquid)
  • 1/2 teaspoon salt (optional)
  • 1/2 cup peanut butter (creamy, reduced-fat)
  • 1 1/4 cup milk (non-fat)
  • 3 cup baby spinach (coarsely chopped)
  • 1/4 cup peanuts (roasted, chopped)
  • green onion (optional, thinly sliced for garnish)

Directions

  1. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
  2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
  3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
  4. Ladle stew into bowls and top with peanuts and green onion, if desired.

Notes

Tips

  • Substitute 12 ounces frozen spinach for fresh.
  • Flavor boosters: chopped cilantro, red and green peppers, raisins.

Learn more about:

Source: Oregon State University Cooperative Extension Service, Healthy Recipes

Nutrition Information

Serving Size: 1 cup (223g)
Nutrients Amount
Calories 260
Total Fat N/A
Saturated Fat 2 g
Cholesterol 1 mg
Sodium 526 mg
Total Carbohydrate 31 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 10 g
Vitamin D 0 mcg
Calcium 104 mg
Iron 2 mg
Potassium 558 mg
N/A - data is not available
Nutrients Amount
Calories 260
Saturated Fat 2 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Total Carbohydrate 31 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars 1 g
Protein 10 g
Minerals
Calcium 104 mg
Potassium 558 mg
Sodium 526 mg
Copper 298 mcg
Iron 2 mg
Magnesium 97 mg
Phosphorus 224 mg
Selenium 10 mcg
Zinc 2 mg
Vitamins
Vitamin A 225 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 57 mcg
Folate 51 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 42 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1/2 cups
Grains
3/4 ounces
Protein Foods
1 1/4 ounces
Dairy
1/4 cups

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