African Peanut Stew
Though it may sound like a strange combination of ingredients, this West African inspired stew is so flavorful and colorful that it gets rave reviews from nearly all who try it.
Ingredients
- 2 Tbsp. peanut oil
- 1 yellow onion chopped
- 2 clove garlic minced, about 1 tsp.
- 1/4 head green cabbage chopped (about 4 cups)
- 1 sweet potato scrubbed and cut into 1/2-inch cubes (3-4 cups)
- 24 oz. tomato juice
- 8 oz. apricot or apple juice
- 1 tsp. salt
- 1 tsp. fresh ginger peeled and grated, or 1/4 tsp. ground ginger
- 15 oz. diced tomatoes drained (you can use the sauce from the canned tomatoes to replace of some of the tomato juice above)
- 1/2 cup smooth natural peanut butter or other nut or seed butter
Instructions
- In a large stockpot or Dutch oven, heat the oil over medium-high heat.
- Add the onions and sauté them until they are softened, about 5 minutes.
- Add the garlic, cabbage and sweet potatoes and sauté the mixture, covered, for 5 minutes.
- Add the juices, salt, ginger and tomatoes.
- Bring it to a boil, reduce the heat, cover the pan, and simmer it for 15-20 minutes until the potatoes are tender.
- Add the peanut butter to the stew, stirring thoroughly so it doesn’t clump. Simmer the stew gently until you are ready to serve it.
Slow Cooker Instructions
- (This is best cooked in a slow cooker that is 4L or larger.) Omit the oil and reduce the tomato juice to 2 cups. Place the peanut butter and juices in the slow cooker and whisk to combine. (Hint: Place these in the slow cooker while prepping other ingredients, and turn slow cooker to high to allow the peanut butter to soften for easier whisking). Add remaining ingredients to slow cooker and stir well. Cook on low for 8-10 hours or on high for 4-5 hours. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Chop the onion and the cabbage, peel the garlic, cut the sweet potato, peel and grate the ginger.
Scramble Flavor Booster: Add 1/4 - 1/2 tsp. cayenne pepper to the stew with the ginger, or sprinkle some on at the table. Sauté 1/2 - 1 diced jalapeno pepper with the garlic.
Tip: When in doubt, use a larger cutting board for your chopping. If you use a cutting board that’s too small, you’ll have limited room to maneuver your knife, increasing the risk of cutting yourself. If you’re in the market for a cutting board, purchasing one that is at least 12 by 15 inches will give you a little elbow room—I always prefer chopping on wood or bamboo rather than plastic.
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Nutrition
Calories: 219kcalCarbohydrates: 24gProtein: 6gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 668mgPotassium: 514mgFiber: 4gSugar: 12gVitamin A: 7700IUVitamin C: 38mgCalcium: 40mgIron: 1.6mg
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