African Stew

5.0
(1)

Peanuts are an important part of many African cuisines. Combined with sweet potatoes, chickpeas, and kale, they give this stew a power punch of nutrients and great flavor. Serve with rice or bread and a salad.

African Stew
1
Prep Time:
15 mins
Cook Time:
1 hrs
Total Time:
1 hrs 15 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 1 tablespoon vegetable oil, or as needed

  • 4 cups vegetable stock, divided

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 2 cups peeled and diced sweet potatoes

  • 1 cup chickpeas, drained

  • 1 cup uncooked brown rice

  • ¼ teaspoon salt

  • ¼ cup peanut butter

  • 2 cups chopped kale, stems removed

  • 2 tablespoons lemon juice

  • 1 tablespoon soy sauce

  • 1 teaspoon hot pepper sauce, or to taste

Directions

  1. Heat oil in a large saucepan over medium heat. Add 2 tablespoons vegetable stock, onion, and garlic. Cook and stir until onion is soft, 3 to 5 minutes. Add remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce heat and cover the stew. Simmer until sweet potatoes and rice are tender, about 45 minutes.

  2. Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.

  3. Add the peanut butter mixture and kale to the stew. Cook until kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.

Nutrition Facts (per serving)

483 Calories
14g Fat
78g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 483
% Daily Value *
Total Fat 14g 18%
Saturated Fat 3g 14%
Sodium 984mg 43%
Total Carbohydrate 78g 28%
Dietary Fiber 9g 33%
Total Sugars 7g
Protein 14g
Vitamin C 54mg 268%
Calcium 131mg 10%
Iron 3mg 18%
Potassium 849mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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