Spicy African Yam Stew Recipe

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Ingredients:

Serving

1 tsp vegetable oil
1 medium onion, chopped
1 large sweet potato, peeled and diced
2 garlic cloves, minced
4 cups vegetable broth
1 tsp dried thyme
1/2 tsp ground cumin
1 cup chopped tomato
1 -2 chopped jalapeno
1 (15 1/2 oz) can garbanzo beans, drained
1 cup diced zucchini
1/2 cup cooked rice
2 tbsp creamy peanut butter

Directions:

Heat the oil in a stockpot over medium heat. Saute onion, sweet potato, and garlic until onion is soft. Turn down heat if necessary to prevent burning.
Stir in the broth, thyme and cumin. Bring to a boil, cover and simmer for about 15 minutes. Stir in tomatoes, garbanzo beans, jalapenos and zucchini. Simmer until tender, about 15 minutes.
Stir in the cooked rice and peanut butter until the peanut butter has dissolved.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	316.22 Kcal (1324 kJ)
Calories from fat	96.08 Kcal
		% Daily Value*
Total Fat	10.68g	16%
Cholesterol	2.46mg	1%
Sodium	1337.42mg	56%
Potassium	1031.84mg	22%
Total Carbs	48.04g	16%
Sugars	9.35g	37%
Dietary Fiber	6.23g	25%
Protein	11.52g	23%
Vitamin C	40.8mg	68%
Vitamin A	0.3mg	11%
Iron	4.3mg	24%
Calcium	85.4mg	9%

Amount Per 100 g
Calories	69.63 Kcal (292 kJ)
Calories from fat	21.16 Kcal
		% Daily Value*
Total Fat	2.35g	16%
Cholesterol	0.54mg	1%
Sodium	294.5mg	56%
Potassium	227.21mg	22%
Total Carbs	10.58g	16%
Sugars	2.06g	37%
Dietary Fiber	1.37g	25%
Protein	2.54g	23%
Vitamin C	9mg	68%
Vitamin A	0.1mg	11%
Iron	1mg	24%
Calcium	18.8mg	9%

* 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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Recipe Tags

Weightwatchers Points

6.4

Points
9

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

Bad Points

High in Sodium

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