African Peanut Stew w/ Swiss Chard & Sweet Potatoes- Recipe & Photos

African Peanut Stew African Peanut Stew 2

So I saw this recipe on the MFP blog and decided to try it out. It was delicious and super filling. I would highly recommend it- Enjoy!

African Peanut Stew

Ingredients

*2 cups brown basmati rice (certified gluten-free if necessary)

*1 tablespoon high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil)

*2 yellow onions, cut into 1/2-inch dice

*6 cloves garlic, minced

*3 jalapeño chile peppers, seeded and finely chopped

*2 tablespoons curry powder

*1 tablespoon minced fresh ginger

*4 cups low-sodium vegetable broth

*2 cups boxed or jarred chopped tomatoes, with juices

*1/3 cup smooth or chunky all-natural unsalted peanut butter

*1 3/4 pounds sweet potatoes, cut into 1-inch dice

*4 cups shredded green or red Swiss chard

*Sea salt, to taste

*1/3 cup coarsely chopped fresh cilantro

Directions

Cook rice according to package directions; cover and set aside.

Meanwhile, in a 5- to 6-qt saucepan or stockpot, heat oil on medium. Add onions and sauté, stirring occasionally, until tender, 5 to 7 minutes. Add garlic, jalapeños, curry powder and ginger and sauté for 1 more minute.

Stir in broth, tomatoes and peanut butter. Add potatoes and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until potatoes and chard are tender, uncovered, 12 to 14 minutes. Season with salt.

Divide rice among serving bowls. Top with stew and cilantro.

Nutrition Information

Serves: 10 | Serving Size: 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro

Per serving: Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

Nutrition Bonus: Potassium: 875mg; Iron: 20%; Vitamin A: 318%; Vitamin C: 33%; Calcium: 10%

bon appetit