West African Vegetable and Peanut Stew Recipe

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Ingredients

Count

Nutrition

544

Calories

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Ingredients:

Serving

3 tbsp vegetable oil
1 large onion, finely chopped
3 large garlic cloves, minced
2 jalapenos, seeded and finely chopped
1 tbsp finely chopped fresh ginger
1 1/2 tbsp madras curry powder
1 14- oz can whole peeled tomatoes, chopped, with their liquid
4 cups water or canned low-sodium chicken broth
1/2 cup smooth peanut butter
salt and freshly ground pepper
1 lb sweet potatoes, peeled and cut into 1-inch chunks
2 carrots, cut into 1/2-inch dice
2 cups frozen whole okra
1 cup frozen green beans
1/4 cup cilantro leaves
1/4 cup chopped salted peanuts
lime wedges, for serving

Directions:

Heat the oil in a large enameled cast-iron casserole. Add the onion, garlic, jalapeños and ginger and cook over moderate heat, stirring frequently, until the onion is lightly browned, about 6 minutes. Add the curry powder and cook, stirring, until fragrant and lightly toasted, about 2 minutes. Add the tomatoes, scraping up any bits stuck to the bottom of the casserole. Whisk in the water and peanut butter, season with salt and pepper and bring to a boil. Cook over moderately high heat for 15 minutes, stirring frequently.
Add the sweet potatoes and carrots, cover partially and cook over moderately low heat until the vegetables are just tender, about 20 minutes. Add the okra and green beans, cover partially and cook until all the vegetables are tender, about 10 minutes longer. Transfer the stew to 4 deep bowls and serve hot. Pass the cilantro, peanuts and lime wedges at the table.
Make Ahead: The stew can be refrigerated for up to 3 days. Reheat gently over moderately low heat.
Serve With: Steamed rice.
Wine Recommendation: This dish has a hint of spiciness that would be complemented best by an aromatic, dry-style Steen from South Africa, such as the 1999 Simonsig Stellenbosch or the 1999 Landskroon.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	544.42 Kcal (2279 kJ)
Calories from fat	309.92 Kcal
		% Daily Value*
Total Fat	34.44g	53%
Sodium	530.3mg	22%
Potassium	1280.23mg	27%
Total Carbs	49.61g	17%
Sugars	16.69g	67%
Dietary Fiber	11.46g	46%
Protein	17.32g	35%
Vitamin C	36.4mg	61%
Vitamin A	1.4mg	48%
Iron	2.9mg	16%
Calcium	161.9mg	16%

Amount Per 100 g
Calories	80.6 Kcal (337 kJ)
Calories from fat	45.88 Kcal
		% Daily Value*
Total Fat	5.1g	53%
Sodium	78.51mg	22%
Potassium	189.54mg	27%
Total Carbs	7.34g	17%
Sugars	2.47g	67%
Dietary Fiber	1.7g	46%
Protein	2.56g	35%
Vitamin C	5.4mg	61%
Vitamin A	0.2mg	48%
Iron	0.4mg	16%
Calcium	24mg	16%

* 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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