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Peanutty African Stew
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Peanutty African Stew
Makes: 8 cups
Prep time: 15 minutes
Cooking time: 30 minutes
Photo of Peanutty African Stew
Prep time: 15 minutesCooking time: 30 minutesTotal time: 45 minutes

Ingredients

1 cup
instant brown rice
2 cups
chicken broth, reduced sodium (see notes)
1 teaspoon
dehydrated minced onion
1 teaspoon
garlic powder or 4 cloves garlic
1⁄2 teaspoon
ground ginger
1⁄8 teaspoon
red pepper (optional)
2 cups
medium diced peeled sweet potato or yam
1 can
(14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon
salt
1⁄2 cup
creamy peanut butter
1 1⁄4 cups
nonfat or 1% milk
3 cups
baby spinach leaves, coarsely chopped
1⁄4 cup
chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

  1. Combine first 9 ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
  2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
  3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Substitute a 10 ounce package of frozen spinach for the fresh spinach.
  • Flavor boosters: chopped cilantro, red and green peppers, raisins.
  • To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
 

 

Serving Size: 
1 cup
Nutritional Label: 
Photo of Nutrition Facts of Peanutty African Stew
  • chicken skewers
  • fruit
  • a glass of low-fat milk
Cooking time: 
30 minutes
Preparation time: 
15 minutes

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