{Nourish} Healthy Bites: African Peanut Stew


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I discovered this dish a few years ago at a local vegetarian restaurant.  I remember thinking how flavorful and satisfying it was.  It has sense become one of my go-to one pot meals and I have even made it for several dinner parties which included vegetarians and meat-eaters.  Considering the glowing reviews this stew has received from friends I figured I would share it with you.  The sweet root vegetables dance with the savory and salty nut butter which is rounded out by a little kick of heat all creating a whole lot of flavor.   Bonus:  this is cozy cold weather grub at its best!


African Peanut Stew
Serves 6

1 tablespoon olive oil
1 1/2 cups onion, chopped
1 cup carrot, chopped
1 cup celery, chopped
2 tablespoon garlic, minced
2 tablespoons ginger, peeled and minced
1 tablespoon curry powder (I add an extra teaspoon of cumin as well)
1 (14-ounce) can low sodium diced tomatoes with juice
4 cups reduced-sodium vegetable broth
1 large sweet potato, peeled and cubed
1 (15 ounce) can chickpeas, drained and rinsed
1/4 cup crunchy natural peanut butter, almond butter or other nut butter, organic preferred
1/4 cup fresh cilantro, chopped
1 bunch of kale, chopped (about 5 cups)
*hot red pepper flakes or freshly ground pepper to taste

Heat the olive oil in a Dutch oven over medium heat. Add onions, carrots and celery; sauté until soft and translucent, about 5 minutes. Add garlic, ginger and curry powder (cumin optional) and sauté about 1 minutes. Add tomatoes and cook for 2 to 3 minutes to reduce the liquid a bit.

Add broth and sweet potatoes and bring to a boil. Reduce heat and simmer about 8 minutes. Add beans and peanut butter; stir to combine. Add cilantro and kale; cook until thoroughly heated and kale wilts, about 2 minutes.

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