Thursday, September 15, 2011

Vegan African Peanut-Potato Stew

You’ll dazzle your friends and family with this recipe from
One bite and no one will be missing the meat!

African Peanut-Potato StewServings: 6-8
Inspired by traditional
Below you’ll find both pressure-cooker and stovetop directions. Tastes even
better the second day.

1 onion, chopped
2 jalapenos, seeded and finely chopped (optional)
2 teaspoons minced fresh ginger
1 teaspoon minced fresh garlic
2 teaspoons ground cumin
1/2 tsp. salt (optional)
1/4 teaspoon ground cinnamon
1/8 teaspoon crushed red pepper
1/4 teaspoon ground coriander
2 1/4 pounds sweet potatoes, peeled and cut into 1 1/2-inch chunks
2 14.5 ounce cans chopped tomatoes
2 14.5 ounce cans chickpeas, drained and rinsed
1 pound green beans, cut in 1 inch pieces (fresh or frozen)
1 ½ cups vegetable broth
¼ cup natural peanut butter
1. 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.
2. 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.
3. 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 cup 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.

Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g
African recipes, this delicious stew gets its richness from sweet potatoes and
natural peanut butter. While the peanut butter contributes a lot of flavor, it
also contributes a good bit of (healthy) fat. To reduce the fat, you may choose
to reduce the amount or leave it out entirely. Protein; 61g Carbohydrate; 0mg
Cholesterol; 203mg Sodium

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