African Sweet Potato Stew (Vegetarian) |
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Prep Time: 15 Minutes Cook Time: 16 Minutes |
Ready In: 31 Minutes Servings: 6 |
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The mixture of sweet potatoes, tomatoes, and peanut butter is a common flavor combination in African cuisine. Ingredients:
1 tablespoon olive oil |
1 large onion, chopped (about 2 cups) |
2 cups chopped cabbage (see hint below) |
3 garlic cloves, minced, up to 4 |
18 ounces canned sweet potatoes, drained and chopped |
14 1/2 ounces tomatoes, wedges undrained or 14 1/2 ounces diced tomatoes, undrained |
1 1/2 cups tomato juice |
3/4 cup apple juice |
1 teaspoon grated fresh gingerroot, up to 2 |
1/4 teaspoon red pepper flakes, up to 1/2 |
2 cups frozen cut green beans |
1/3 cup natural-style peanut butter |
Directions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion; cook, stirring, until tender, about 5 minutes.
3. Mix in cabbage and garlic; cook, stirring, until cabbage is tender-crisp, about 5 minutes.
4. Stir in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes.
5. Reduce heat to medium-low; cover.
6. Simmer until hot and bubbling, about 6 minutes.
7. Stir in green beans and simmer, uncovered, for 5 minutes.
8. Stir in peanut butter until well blended and hot, about 1 minute.
9. Serve stew with crusty bread and a salad, or spoon it over rice or mashed potatoes.
10. HELPFUL HINT: To save time, use packaged cabbage slaw mix instead of chopping up a head of cabbage.
11. Per Serving: 261 Calories; 8g Protein; 9g Fat; 40g Carbohydrates; 0 Cholesterol; 425mg Sodium; 8g Fiber.
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