African Peanut Stew (vegan)

If you want to add more gluten free, dairy free, lacto ovo vegetarian, and vegan recipes to your repertoire, African Peanut Stew (vegan) might be a recipe you should try. For $1.36 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. This recipe makes 6 servings with 262 calories, 9g of protein, and 13g of fat each. Several people really liked this side dish. It is perfect for Autumn. Head to the store and pick up peanut butter, vegetable broth, garlic, and a few other things to make it today. It is a reasonably priced recipe for fans of African food. This recipe from Budget Bytes has 1895 fans. From preparation to the plate, this recipe takes approximately 55 minutes. Overall, this recipe earns a tremendous spoonacular score of 91%. Users who liked this recipe also liked Vegetarian African Peanut Stew, African Chicken Peanut Stew, and African Chicken Peanut Stew.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 45 minutes

 

Ingredients:

½ bunch (2-3 cups chopped) collard greens $0.75

1 tsp cumin $0.10

4 cloves garlic $0.32

1 inch fresh ginger $0.15

1 medium onion $0.42

½ cup natural style chunky peanut butter $0.93

¼ tsp crushed red pepper $0.02

1 medium (1 lb.) sweet potato $1.32

1 (6oz.) can tomato paste $0.59

6 cups vegetable broth $0.81

1 Tbsp vegetable oil $0.02

Equipment:

grater

pot

knife

wooden spoon

Cooking instruction summary:

Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Saut the ginger and garlic in vegetable oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant.Dice the onion, add it to the pot, and continue to saut. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to saut a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes.Add the tomato paste and peanut butter, and stir until everything is evenly mixed. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high.While the soup is coming up to a boil, prepare the collard greens. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips. Add the collard strips to the soup pot.Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used).Serve the stew hot with a few cilantro leaves if desired.

 

Step by step:


1. Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Saut the ginger and garlic in vegetable oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant.Dice the onion, add it to the pot, and continue to saut. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to saut a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes.

2. Add the tomato paste and peanut butter, and stir until everything is evenly mixed.

3. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture.

4. Place a lid on the pot and turn the heat up to high.While the soup is coming up to a boil, prepare the collard greens. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips.

5. Add the collard strips to the soup pot.Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used).

6. Serve the stew hot with a few cilantro leaves if desired.


Nutrition Information:

Quickview
262k Calories
8g Protein
13g Total Fat
31g Carbs
25% Health Score
Limit These
Calories
262k
13%

Fat
13g
21%

  Saturated Fat
4g
26%

Carbohydrates
31g
10%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
1308mg
57%

Get Enough Of These
Protein
8g
17%

Vitamin A
12265IU
245%

Vitamin K
57µg
55%

Manganese
0.76mg
38%

Vitamin E
3mg
25%

Fiber
5g
23%

Vitamin B3
4mg
22%

Potassium
754mg
22%

Vitamin B6
0.41mg
20%

Magnesium
71mg
18%

Vitamin C
14mg
17%

Copper
0.34mg
17%

Phosphorus
149mg
15%

Folate
46µg
12%

Iron
2mg
12%

Vitamin B5
0.94mg
9%

Calcium
81mg
8%

Vitamin B2
0.14mg
8%

Zinc
1mg
8%

Vitamin B1
0.11mg
8%

Selenium
3µg
5%

covered percent of daily need
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The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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