African Peanut Stew from Food for a Future
Another lovely, simple recipe from Food for a Future, who made this recipe at Glastonbury Festival this year. It’s easy to make and uses everyday ingredients that you can source from any supermarket including Lidl and Aldi – and can easily be tweaked if you don’t eat peanuts! However, if you choose to use cashew butter you’ll probably need a bigger branch eg a Tesco or Sainsbury. Or a good health food shop.
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Cuisine
African
Meal
- mains
- lunches
Servings
4
Kcal
679
Carbs
55 g
Protein
26 g
Fat
44.8 g
* Nutritional information per serving. *To reduce the fat content but keep this dish high-protein, use less peanut butter and more beans/chickpeas.
Ingredients
- 1 tbsp olive oil
- 2 medium onions – diced
- 5 cloves garlic, crushed
- 2 red/yellow peppers, diced
- 1 fresh chilli, seeded and finely diced
- A thumb-sized piece of fresh ginger, peeled and grated – use a teaspoon to peel, it’s amazingly quick!
- 1½ tsp chilli powder
- 3 tsp dried thyme
- 3 tsp ground cumin
- 400g tin of diced tomatoes
- 1 litre of vegetable stock
- 1 medium sweet potato, peeled and chopped into 1cm/½ inch pieces
- Salt and pepper to taste
- 1 tin of chickpeas, kidney beans or black beans, drained and rinsed
- 300g of natural peanut or cashew butter
- 2 handfuls spinach or kale
- Roasted peanuts or cashews for garnish
Instructions
- Heat oil in a large pan over medium heat. Add onion, garlic, peppers, chilli and ginger and saute for around five minutes until onion is translucent.
- Add the dried spices and stir for a minute.
- Add the tin of tomatoes, stock and sweet potato. Simmer for around 25 minutes under the potatoes are tender. Add the peanut/cashew butter and stir until dissolved. Season with salt and pepper to taste.
- Stir in the beans of choice plus the spinach or kale and cook until spinach is wilted or kale is tender.
- Serve with roasted peanuts/cashews scattered on top.
Keywords
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