African Sweet Potato Stew Recipe
Servings: 6
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 lrg onion, minced (about 2 c.)
- 2 c. minced cabbage
- 3 x cloves garlic, chopped, up to 4
- 18 ounce canned sweet potatoes liquid removed and minced
- 14 1/2 ounce canned tomato wedges, undrained Or possibly diced tomatoes, undrained
- 1 1/2 c. tomato juice
- 3/4 c. apple juice
- 1 tsp grated fresh ginger root, up to 2
- 1/4 tsp red pepper flakes, up to 1/2
- 2 c. frzn cut green beans
- 1/3 c. natural peanut butter
- 6 c. cooked brown rice
Directions
- Heat the oil in a large skillet over medium-high heat. Add in the onion; cook, stirring, till tender, about 5 min. Fold in the cabbage and garlic; cook, stirring, till the cabbage is tender-crisp, about 5 min.
- Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. Reduce the heat to medium-low; cover. Simmer till warm and bubbling, about 6 min. Stir in the green beans and simmer, uncovered, for 5 min. Stir in the peanut butter till well-blended and warm, about 1 minute. Serve the stew with crusty bread and a salad, or possibly spoon it over rice or possibly mashed potatoes.
- Serves 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 562g | |
| Recipe makes 6 servings | |
| Calories 489 | |
| Calories from Fat 100 | 20% |
| Total Fat 11.83g | 15% |
| Saturated Fat 2.14g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 536mg | 22% |
| Potassium 906mg | 26% |
| Total Carbs 83.44g | 22% |
| Dietary Fiber 13.3g | 44% |
| Sugars 9.67g | 6% |
| Protein 15.05g | 24% |
