AFRICAN GROUNDNUT STEWThis flavorful stew has enough protein to be served as a main course.
1 Tbsp. tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 Tbsp. minced, peeled fresh ginger
1 Tbsp. curry powder
2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
12-ounce sweet potato, peeled and cut into 1/2-inch dice
1 1/2 cups cooked edamame
3 Tbsp. creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
Salt and pepper to taste
Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and saute until soft and translucent, about 5 minutes.
Add garlic, ginger and curry powder and saute until fragrant; do not brown garlic.
Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.
Add the broth and bring the mixture to a boil. Reduce heat to low and add sweet potatoes. Simmer for about 5 minutes.
Stir in edamame and peanut butter until combined. Cook until heated through, about 2 minutes.
Stir in cilantro and spinach. Season with salt and pepper.
Yield: 2 quarts
Adapted from source:
Stop the Clock! Cooking: Defy Aging - Eat The Foods You Love by Cheryl Forberg, RD
