Have a great day - eat something healthy.

Sunday, September 19, 2010

African Peanut-Potato Stew

I tried this recipe the first time I cleansed and it became an instant household standard; so much so that we got sick of it! But after taking a break, it’s back in the mix and it’s definitely a dish that will always be welcome at my table. It’s deliciously rich, exotic and satisfying. And note that directions are available for pressure cooker or stovetop preparation.

African Peanut-Potato Stew

1 onion, chopped
2 jalapenos, seeded and finely chopped (optional)
2 t minced fresh ginger
1 t minced fresh garlic
2 t ground cumin
1/2 t salt (optional)
1/4 t ground cinnamon
1/8 t crushed red pepper
1/4 t ground coriander
2 1/4 lb sweet potatoes, peeled and cut into 1 1/2-inch chunks
2 14.5-oz cans chopped tomatoes
2 14.5-oz cans chickpeas, drained and rinsed
1 lb green beans, cut in 1 inch pieces (fresh or frozen)
1 ½ C vegetable broth
¼ C natural peanut butter

Pressure cooker directions:
In 6-quart pressure cooker, heat over medium heat until hot. Add onion, jalapenos, and 2 tbsp. water and cook about 8 minutes or until tender, stirring occasionally and adding water if needed. Stir in ginger, garlic, cumin, salt, cinnamon, crushed red pepper, and coriander, and cook 1 minute, stirring.

To onion mixture in pressure cooker, add tomatoes with their juice, sweet-potato chunks, chickpeas, broth, and peanut butter. Following manufacturer's directions, cover pressure cooker, bring up to pressure, and cook under pressure 5 minutes. Quick-release pressure as manufacturer directs.

Add green beans to pressure cooker. Return to heat and cook, covered, until beans are done, about 10 minutes. Or, return cooker to high pressure and cook for one minute. Quick-release pressure and add additional seasoning as needed.

Regular stove-top directions:
Place 1/3 C water, onion, jalapenos, ginger and garlic in a large pot. Cook, stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat and simmer for 30 minutes, or until potatoes are tender.

Serves 6-8

Nutrition per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium

From fatfreevegan.com (adapted from other recipes by Susan Voisin)

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