West African Groundnut Stew
When it’s cold outside, there is nothing more satisfying than scooping up a warm, hearty stew—and this one fits the bill. Creamy peanut stews are found across West Africa, where peanuts are also called groundnuts. This version includes chickpeas, which deliver plenty of fibre to waylay hunger. If desired, Swiss chard can be used in lieu of collard greens.
5 cups (1.25 L) low-sodium vegetable broth
1 medium red onion, chopped
3 garlic cloves, chopped
2 Tbsp (30 mL) minced ginger
2/3 cup (160 mL) unsalted natural peanut butter
1/2 cup (125 mL) salt-free tomato paste
2 cups (500 mL) cooked or canned chickpeas, drained and rinsed
2 medium sweet potatoes, cut into 1 in (2.5 cm) cubes
6 large collard greens, chopped, with ribs removed
1 tsp (5 mL) paprika
1 tsp (5 mL) ground coriander
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) black pepper
1/4 tsp (1 mL) cinnamon
1/3 cup (80 mL) chopped peanuts
1/3 cup (80 mL) cilantro
In large saucepan, bring broth to a boil. Add onion, garlic, and ginger; simmer covered over medium-low heat for 20 minutes.
Meanwhile, in heatproof bowl, stir together peanut butter and tomato paste. Pour in 1 cup (250 mL) of hot broth and stir until smooth. Stir peanut butter mixture into soup and add chickpeas, sweet potato, collards, paprika, coriander, salt, pepper, and cinnamon. Bring to a boil, reduce heat to medium-low, and simmer covered, stirring occasionally, until potatoes are tender, about 20 minutes.
Divide stew among serving bowls and garnish with peanuts and cilantro.
Serves 6.
Each serving contains: 385 calories; 16 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 43 g total carbohydrates (12 g sugars, 10 g fibre); 367 mg sodium
source: "International Stews", alive #385, November 2014
West African Groundnut Stew
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
