Thick stew with peanuts and red beans

Votes: 2

Time: 1 hour 5 minutes
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 438, total fat 21 G., saturated fats 4 G., proteins 19 G., carbohydrates 50 G., fiber 13 G., cholesterol 0 mg, sodium 1157 mg, sugar 15 G.

A plethora of vibrant vegetables, including sweet potatoes, bell peppers, tomatoes, and kale, make this healthy vegetarian stew filling and flavorful. Peanut butter helps thicken the broth and make the dish even more filling, and the addition of beans will make even non-vegetarians forget about meat.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

4 cups chopped kale or spinach
1 tbsp extra-virgin olive oil
1 large onion, chopped
2 cloves garlic, crushed
1 large red bell pepper, thinly sliced
1 large sweet potato, peeled and cut into 1cm thick pieces.
1 teaspoon grated fresh ginger
0.5 tsp ground cumin
1/4 tsp cayenne pepper, optional
2 cups vegetable broth
1 can (400g) canned chopped tomatoes, roasted over a fire, with juice
1 can (425 g) kidney beans, rinsed
1/3 cup peanut butter
1/4 cup chopped roasted peanuts

Ingredient Substitution Suggestions

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Recipes with similar ingredients: kale, sweet potato, Kidney beans, ginger root, sweet pepper, tomatoes, Peanut butter, ground cayenne pepper, cumin

Cooking the dish according to the recipe:

Steam the kale until tender, about 5 minutes. Drain thoroughly, squeezing out any remaining liquid, and set aside.
Heat olive oil in a large saucepan over medium heat. Add the onion and cook until soft, about 5 minutes. Add the garlic, bell pepper, and sweet potato. Cover and cook until soft, about 5 minutes. Add the ginger, cumin, and cayenne pepper, if using, and cook for 30 seconds.

Add the broth, tomatoes and their juices, and salt to taste. Bring to a boil, then reduce heat to low, add the beans, and simmer until the vegetables are tender, about 30 minutes.
In a small bowl, stir the peanut butter into 1 cup of the hot stew liquid, stirring until smooth, then pour the mixture back into the pan. Add the cabbage. Serve the stew hot, sprinkled with chopped peanuts.

Author of the recipe - Katie Freston is a popular author, meat-free nutrition advocate, and animal rights activist.

Categories:

recipe / Healthy eating / Dishes rich in fiber / Calorie content of prepared meals / Vegetarian dishes / Autumn dishes / Soups / Thick soups and stews

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