African Stew

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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.

Submitted by Larry Benish

Updated on August 31, 2022

2

Prep Time:

15 mins

Cook Time:

1 hr

Total Time:

1 hr 15 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

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

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.
Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.
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	28%
Vitamin C 54mg	60%
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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