Recipe: African Sweet Potato Stew with Red Beans (meatless, crock pot)

AFRICAN SWEET POTATO STEW WITH RED BEANS

"Vivid colors and fragrant spices are the hallmarks of this thick stew, which is garnished with crunchy peanuts. A squeeze of lime juice brightens the rich, earthy flavors."

2 teaspoons olive oil
1 1/2 cups chopped onion
1 clove garlic, minced
4 cups (about 1 1/2 pounds) peeled, cubed sweet potato
1 1/2 cups cooked small red beans (or one 16 ounce can red beans, rinsed and drained)
1 1/2 cups vegetable broth
1 cup chopped red bell pepper
1/2 cup water
1 teaspoon grated peeled fresh ginger
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (14 1/2 ounce) can diced tomatoes, drained
1 (4 1/2 ounce) can chopped green chiles, drained
3 tablespoons creamy peanut butter (added after cooking)*
3 tablespoons chopped dry-roasted peanuts (for serving)
6 lime wedges (for serving)

Heat oil in a skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender.

Place onion mixture in a 5-quart slow cooker. Add sweet potato, beans, broth, bell pepper, water, ginger, salt, cumin, black pepper, tomatoes and chiles.

Cover and cook on LOW 8 hours or until vegetables are tender.

Spoon 1 cup cooking liquid to a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Ladle stew into bowls Top with peanuts, serve with lime wedges.

Makes 6 servings (serving size: 1 1/3 cups stew, 1 1/2 teaspoons peanuts, and 1 lime wedge)

Per serving: 308 calories; 9g fat (26 percent calories from fat); 1.5g saturated fat; no cholesterol; 11g protein; 50g carbohydrate; 10g fiber; 574mg sodium; 64mg calcium.

*Although peanut butter is high in fat, a little of this high-flavor favorite goes a long way. The fat can act as a binding agent in sauces and stews and can stand in for cream to thicken sauces and gravies. In this stew, peanut butter's nutty flavor complements a variety of spicy and smoky ingredients, such as cumin, ginger, and green chiles.

Source: Cooking Light Cook's Essential Recipe Collection: Slow Cooker by Editors of Cooking Light Magazine