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recipes:soups_and_stews:sweet_potato_and_peanut_stew

Registered dietitian Carrie Zisman sent me her mom's popular stew recipe. The flavor is fabulous and the ingredients are wholesome, so you can feel great about serving it to your family. Serve it with basmati rice.

  • 1 Tbsp. vegetable or peanut oil
  • 1 yellow onion, diced (about 2 cups)
  • 2-3 medium sweet potatoes, peeled and diced into 1/2-inch cubes (about 6 cups)
  • 2 tsp. ground cumin
  • 1/2 tsp. black pepper
  • 15 oz. canned chickpeas, drained and rinsed
  • 28 oz. diced tomatoes, with their liquid
  • 29-32 oz. reduced-sodium chicken or vegetable broth
  • 1/2 cup chunky or smooth natural peanut butter
  • 1/4 cup chopped peanuts, for garnish (optional)
  1. In a large stock pot or Dutch oven, heat the oil over medium heat and sauté the onions for about 5 minutes until they are translucent. Add the sweet potatoes, cumin and pepper and sauté for another minute or two. (Meanwhile, prepare the rice, if you are serving it.)
  2. Add the chickpeas, tomatoes, broth and peanut butter and bring it to a boil. Simmer it, partially covered, for 15 - 25 minutes until the potatoes are very tender. Garnish it with the peanuts (optional), and serve it immediately or let it cool and refrigerate it for up to 3 days or freeze it for up to 3 months.

Note: For a less chunky stew, puree part of the soup with a hand-held immersion blender or in a standing blender.

Slow Cooker Directions: Add all ingredients to slow cooker (omit oil) and set on low for 6-8 hours or high for 4 hours.

Scramble Flavor Booster: For a spicier stew, stir in a little cayenne or chipotles in adobo sauce for the last 5 minutes of cooking.

This dish is a dietitian's dream! The sweet potatoes, peanuts and chickpeas provide a healthy dose of both antioxidants and protein.

tags: fall, winter, can be vegetarian, vegan, pareve

Ingredients for side dish - BASMATI RICE

  • 1 1/2 cups basmati rice (s)
  • 3 cups reduced-sodium chicken or vegetable broth (optional) (s)
  • 1 stick of cinnamon (optional) (s)
  • 6 whole cloves (optional) (s)
  • 2 garlic cloves (optional) (s)

Cook 1 1/2 cups of basmati rice according to the package directions, cooking it in vegetable or chicken broth for extra flavor, if desired. For an authentic Indian flavor add 1 stick of cinnamon, 6 whole cloves and 2 cloves of peeled garlic to the liquid with the rice. Remove the cinnamon, cloves and garlic before serving.

recipes/soups_and_stews/sweet_potato_and_peanut_stew.txt · Last modified: 2017/12/19 19:52 by 127.0.0.1

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