African Peanut-Potato Stew
Inspired by traditional African recipes, this delicious stew gets its richness from sweet potatoes and natural peanut butter. While the peanut butter contributes a lot of flavor, it also contributes a good bit of fat. To reduce the fat, you may choose to reduce the amount or leave it out entirely. If you follow the Eat to Live program, you may want to substitute a raw nut butter.
1 onion, chopped
2 jalapenos, seeded and finely chopped (optional)
2 teaspoons minced fresh ginger
1 teaspoon minced fresh garlic
2 teaspoons ground cumin
1/2 tsp. salt (optional)
1/4 teaspoon ground cinnamon
1/8 teaspoon crushed red pepper
1/4 teaspoon ground coriander
2 14.5 ounce cans diced tomatoes
2 1/4 pounds sweet potatoes, peeled and cut into 1 to 1 1/2-inch chunks
2 14.5 ounce cans chickpeas, drained and rinsed
1 ½ cups vegetable broth
1 pound green beans, cut in 1 inch pieces (fresh or frozen and thawed)
¼ cup natural peanut butter
1. Heat a 6-quart pressure cooker over medium heat until hot. Add onion, jalapenos, and 2 tbsp. water and cook about 8 minutes or until tender, stirring occasionally and adding water if needed. Stir in ginger, garlic, cumin, salt, cinnamon, crushed red pepper, and coriander, and cook 1 minute, stirring.
2. To onion mixture in pressure cooker, add tomatoes with their juice, sweet-potato chunks, chickpeas, and broth. Following manufacturer’s directions, cover pressure cooker, bring up to pressure, and cook under pressure 5 minutes. Quick-release pressure as manufacturer directs.
3. Add green beans and peanut butter to pressure cooker. Return to heat and cook, covered, until beans are done, about 10 minutes. Or, return cooker to high pressure and cook for one minute. Quick-release pressure and add additional seasoning as needed.
Regular stove-top directions:
Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook, stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and coriander. Cook and stir for 1 minute. Add tomatoes, sweet potatoes, chickpeas, green beans, and vegetable broth. Bring to a boil, reduce heat and simmer for 30 minutes, or until potatoes are tender. Stir in peanut butter and cook until warmed through.
Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium