African Peanut Stew
This is a popular African dish normally prepared with chicken, but I used edamame for a vegetarian stew instead. High in fiber, protein, and antioxidants.
This is a popular African dish normally prepared with chicken, but I used edamame for a vegetarian stew instead. High in fiber, protein, and antioxidants.
- 1 bay leaf
- salt and pepper to taste
- olive oil
- 4 cloves garlic minced
- 4 cups vegetable broth
- 3 ribs celery chopped
- 2 tablespoons fresh ginger peeled and minced
- 2 tablespoons curry powder
- 1 medium red onion finely chopped
- 1 medium green or red bell pepper finely chopped
- 4 small carrots chopped
- 1 14.5 oz can diced tomatoes drained
- 2 medium sweet potatoes peeled and cut into 1/2 inch pieces
- 1 1/2 cups shelled edamame frozen or fresh
- 1 cup crunchy peanut butter
- 1/4 cup dried or fresh cilantro (chopped, if fresh)
- 1 5 oz. bag baby spinach
- Carbohydrate 29.2015116933419 g
- Cholesterol 0 mg
- Fat 17.4851749647887 g
- Fiber 7.76308303325772 g
- Protein 14.038701309219 g
- Saturated Fat 2.54368625 g
- Serving Size 1 1 Serving (377g)
- Sodium 797.4295 mg
- Sugar 21.4384286600841 g
- Trans Fat 2.39814621478873 g
- Calories 310 calories
Step-by-step
- In a 4-quart saucepan, sauté onion, bell pepper, carrot, and celery in olive oil until soft.
- Add garlic, ginger and curry powder and sauté about a minute.
- Add tomatoes and bay leaf and cook uncovered until tomatoes are slightly reduced, about 3 minutes.
- Add broth and sweet potatoes and bring to a boil.
- Reduce heat to low and simmer about 8 minutes.
- Stir in edamame, cilantro and peanut butter until combined. Continue to simmer another couple minutes until thoroughly heated.
- Stir in spinach and cook until wilted.
- Season with salt and pepper to taste.
The Heavy Lifter
Peanut butter anchors this entire pot, bringing natural oils and dense proteins that thicken the broth without flour or cornstarch. Stir it in near the end of the cooking sequence over low heat. High heat will scorch the peanut solids instantly at the bottom of a four-quart saucepan. Whisk the peanut butter directly into the hot vegetable broth until completely smooth before letting the mixture simmer.
Aromatics and Searing
Sweating the diced red onion, celery, bell pepper, and carrots in olive oil requires medium-low heat to draw out moisture without browning the edges. Garlic and fresh ginger join the pan for exactly sixty seconds. Adding spices too early burns the volatile compounds in curry powder, turning the base bitter. Cook the diced tomatoes uncovered for three minutes to evaporate excess water before introducing the broth.
Texture and Storing
Sweet potatoes cut into precise half-inch cubes cook through in eight minutes of gentle boiling. Edamame and baby spinach need only minimal residual heat to soften completely. Leftovers taste even better on the second day as starches absorb the spiced peanut sauce. Store the covered pot in the refrigerator for up to four days.
