African Sweet Potato and Peanut Stew Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, seeded and chopped
1 large garlic clove, minced
2 tsp light brown sugar
1 tsp fresh ginger (peeled and grated )
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/4 tsp cayenne
1 1/2 lbs sweet potatoes, peeled and cut into 1/2 inch dice
14 1/2 oz crushed tomatoes
1 1/2 cups vegetable stock
salt
15 oz dark red kidney beans, drained and rinsed
2 tbsp smooth peanut butter
1/2 cup dry-roasted unsalted peanuts (chopped )

Directions:

1. Heat olive oil in a large saucepan over medium heat. Add the onion, cover and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover, and cook until softened, about 5 minutes. Stir in the brown sugar, ginger, cumin, cinnamon and cayenne and cook, stirring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock and salt to taste. Bring to a boil, then reduce the heat to low and simmer until the vegetables are soft, about 30 minutes.
2. About 10 minutes before the end of the cooking time, stir in the kidney beans and simmer until heated through.
3. Place the peanut butter in a small bowl and blend in about 1/4 cup of the broth, stirring until smooth, then stir it into the stew. If a thicker consistency is desired, puree 1 cup of the stew in a blender or food processor and stir back into pot.
4. Taste and adjust seasonings. Sprinkle with chopped peanuts and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	724.71 Kcal (3034 kJ)
Calories from fat	122.49 Kcal
		% Daily Value*
Total Fat	13.61g	21%
Sodium	9462.28mg	394%
Potassium	1705.25mg	36%
Total Carbs	120.89g	40%
Sugars	10.97g	44%
Dietary Fiber	17.53g	70%
Protein	23.48g	47%
Vitamin C	32.3mg	54%
Vitamin A	1.6mg	54%
Iron	15.9mg	88%
Calcium	136.8mg	14%

Amount Per 100 g
Calories	192.56 Kcal (806 kJ)
Calories from fat	32.54 Kcal
		% Daily Value*
Total Fat	3.62g	21%
Sodium	2514.14mg	394%
Potassium	453.09mg	36%
Total Carbs	32.12g	40%
Sugars	2.92g	44%
Dietary Fiber	4.66g	70%
Protein	6.24g	47%
Vitamin C	8.6mg	54%
Vitamin A	0.4mg	54%
Iron	4.2mg	88%
Calcium	36.4mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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