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    Thakore Family Recipes

    Vegan African Peanut Stew

    6 servings

    份量

    5 minutes

    准备时间

    35 minutes

    总时间
    开始烹饪

    配料

    1 tablespoon olive oil

    1 medium onion, diced

    2 teaspoons minced garlic, or garlic powder

    2 teaspoons cumin

    1/4 teaspoon smoked paprika

    1/2 teaspoon cinnamon

    1 medium sweet potato (about a pound), diced into 1/2 inch thick pieces

    1/2 medium (250g) head of cauliflower, chopped into florets, can use frozen (8 ounces)

    1 (15 ounce) can no-salt-added chickpeas or cannelini beans

    1 (15 ounce) can no-salt-added diced tomatoes

    2 cups vegetable broth (can use 1/2 stock 1/2 water)

    1/2 cup natural style peanut butter

    2 cups spinach or kale, can use frozen

    步骤

    In a large stock pot or Dutch oven, heat oil over medium heat. Add the onion and garlic, and cook until softened, about 3 minutes. Add the seasonings and cook for 1-2 minutes.

    Add the rest of the ingredients except for the spinach. Bring the pot to a boil, stirring until the peanut butter has dissolved into the liquid.

    Cover the pot, reduce heat to medium-low, and simmer for 15-20 minutes, or until the sweet potatoes and cauliflower are soft.

    Stir in the spinach. Let it simmer for 3-5 minutes, uncovered. The stew will thicken more as it sits. Enjoy with any grains or pasta!

    营养

    每份大小

    -

    卡路里

    180 kcal

    总脂肪

    10 g

    饱和脂肪

    2 g

    不饱和脂肪

    -

    反式脂肪

    -

    胆固醇

    -

    钠

    259 mg

    总碳水化合物

    18 g

    膳食纤维

    3 g

    总糖

    5 g

    蛋白质

    7 g

    6 servings

    份量

    5 minutes

    准备时间

    35 minutes

    总时间
    开始烹饪

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    配料

    1 tablespoon olive oil

    1 medium onion, diced

    2 teaspoons minced garlic, or garlic powder

    2 teaspoons cumin

    1/4 teaspoon smoked paprika

    1/2 teaspoon cinnamon

    1 medium sweet potato (about a pound), diced into 1/2 inch thick pieces

    1/2 medium (250g) head of cauliflower, chopped into florets, can use frozen (8 ounces)

    1 (15 ounce) can no-salt-added chickpeas or cannelini beans

    1 (15 ounce) can no-salt-added diced tomatoes

    2 cups vegetable broth (can use 1/2 stock 1/2 water)

    1/2 cup natural style peanut butter

    2 cups spinach or kale, can use frozen

    步骤

    1

    In a large stock pot or Dutch oven, heat oil over medium heat. Add the onion and garlic, and cook until softened, about 3 minutes. Add the seasonings and cook for 1-2 minutes.

    2

    Add the rest of the ingredients except for the spinach. Bring the pot to a boil, stirring until the peanut butter has dissolved into the liquid.

    3

    Cover the pot, reduce heat to medium-low, and simmer for 15-20 minutes, or until the sweet potatoes and cauliflower are soft.

    4

    Stir in the spinach. Let it simmer for 3-5 minutes, uncovered. The stew will thicken more as it sits. Enjoy with any grains or pasta!