Peanut Stew With Spinach And Sweet Potatoes Healthy Recipes Ww Canada

WEST AFRICAN PEANUT STEW WITH SWEET POTATO & SPINACH

Steps:

• Cook the rice according to package instructions.
• While the rice cooks, make the stew. Set a medium soup pot or Dutch oven over medium-low heat. When hot, add the olive oil and the onion. Cook, stirring occasionally, until softened, 6-8 minutes. Add the garlic, cumin, and coriander and cook, stirring frequently, for 1 minute.
• Add the broth, tomatoes, sweet potatoes, ginger, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Increase heat to high and bring to a boil. Once the stew comes to a boil, reduce heat to low and simmer uncovered until the sweet potatoes are tender, 8-10 minutes.
• Stir in the peanut butter and the spinach. Stew is done when the peanut butter has distributed and the spinach has wilted, about 2 minutes. Taste and add more salt and pepper if you like.
• Serve with a scoop of brown rice and garnish with cilantro and peanuts.

AFRICAN PEANUT SWEET POTATO STEW

Steps:

• Place the first 8 ingredients in a food processor; process until pureed. Transfer to a 5-qt. slow cooker; stir in sweet potatoes, beans and water., Cook, covered, on low 6-8 hours or until potatoes are tender, adding kale during the last 30 minutes. If desired, top each serving with chopped peanuts and additional cilantro.

WW SENEGALESE PEANUT STEW WITH SPINACH AND SWEET POTATOES

Steps:

• Coat a large saucepan with cooking spray and set over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes.
• Stir in the sweet potato, carrots and garlic; cook for 1 minute, stirring often. Add the ginger, cloves, salt and cayenne; cook for 30 seconds.
• Pour in the vegetable broth and bring to a simmer, scraping up any browned bits from the bottom of the pan. Stir in the peanut butter until smooth.
• Cover, reduce the heat to low, and simmer slowly, stirring once in a while, until the sweet potatoes are tender, about 30 minutes.
• Add the spinach; cook, stirring occasionally, for 10 minutes. Yields about 1 2/3 cups per serving.
• Note: Keep the heat low as the soup simmers so the peanut butter doesn't break (that is, in culinary terms, "doesn't fall out of suspension" or separate).

PEANUT STEW WITH SPINACH & SWEET POTATOES

Steps:

• Coat a large saucepan with cooking spray and set over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes.
• Stir in the sweet potato, carrots and garlic; cook for 1 minute, stirring often. Add the ginger, cloves, salt and cayenne; cook for 30 seconds.
• Pour in the vegetable broth and bring to a simmer, scraping up any browned bits from the bottom of the pan. Stir in the peanut butter until smooth.
• Cover, reduce the heat to low, and simmer slowly, stirring once in a while, until the sweet potatoes are tender, about 30 minutes.
• Add the spinach; cook, stirring occasionally, for 10 minutes. Yields about 1 2/3 cups per serving.