Peanut Stew With Spinach And Sweet Potatoes Healthy Recipes Ww Canada

WEST AFRICAN PEANUT STEW WITH SWEET POTATO & SPINACH

West African Peanut Stew with Sweet Potato & Spinach image

Sweet potatoes, peanut butter, spinach, cumin ... the comforting combo results in the heartiest, most flavorful vegan stew around.

Provided by Kare for Kitchen Treaty

Time 35m

Number Of Ingredients 17

Ingredients

1 tablespoon olive oil
1 medium yellow onion (diced) (about 2 cups)
3 medium cloves garlic (minced)
2 teaspoons ground cumin
1 teaspoon ground coriander
4 cups low-sodium vegetable broth
1 15-ounce can crushed tomatoes
2 medium sweet potatoes (peeled and diced) (about 2 cups)
1 tablespoon fresh ginger
1/4 teaspoon ground red cayenne pepper (plus or minus to taste)
1/2 teaspoon kosher salt + more to taste
1/4 teaspoon freshly ground black pepper + more to taste
1/2 cup creamy peanut butter
4 cups packed fresh baby spinach
2 cups cooked brown rice
Fresh cilantro
Chopped salted peanuts

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.

Nutrition Facts : Calories 470 kcal, Sugar 10 g, Sodium 530 mg, Fat 21 g, SaturatedFat 4 g, Carbohydrate 60 g, Fiber 10 g, Protein 15 g, ServingSize 1 serving

PEANUT STEW WITH SPINACH & SWEET POTATOES

Peanut Stew with Spinach & Sweet Potatoes image

This vegan, Senegalese stew makes a rich and comforting winter warmer. Creamy peanut butter thickens the soup with a deeply flavorful nuttiness that plays well against the sweetness of the sweet potatoes and the spice of the cayenne. I doubt your guests will miss the meat as this combination of ingredients makes this dish super hearty and filling. This one-dish meal needs no accompaniment but a light and crunchy green salad with a simple vinaigrette will amp the veggie presence for your dinner. Pack in a thermos for a hot and tasty lunch on the go. This dish makes a great starter for a dinner party. Divide your servings in half so your guests aren't full before the main course is served. Then you have 12 servings in only an hour of work.

Categories Lunch

Time 1h11m

Yield 6 servings

Number Of Ingredients 13

Ingredients

1 spray(s) Cooking spray
2 medium Uncooked onion(s) roughly chopped
1 medium Green pepper(s) cored and roughly chopped
0.5 pound(s) Uncooked sweet potato(es) peeled and chopped into 1/2-inch cubes
2 medium Uncooked carrot(s) peeled and thinly sliced
2 medium clove(s) Garlic clove(s) minced
2 Tbsp Ginger root fresh, minced
0.5 tsp Ground cloves
0.5 tsp Table salt
0.25 tsp Cayenne pepper
4 cup(s) Vegetable broth reduced-sodium
6 Tbsp Reduced sodium peanut butter natural, creamy-variety
8 cup(s) Fresh spinach leaves, stemmed, packed, chopped

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.

Nutrition Facts : Calories 103 kcal

WW SENEGALESE PEANUT STEW WITH SPINACH AND SWEET POTATOES

Ww Senegalese Peanut Stew With Spinach and Sweet Potatoes image

This simple recipe has earned rave reviews from Weight Watchers...It pairs cayenne with peanut butter to make a comforting winter warmer. It is vegetarian and as written is 5 WW Points Plus

Provided by CaliforniaJan

Categories Stew

Time 1h15m

Yield 6 serving(s)

Number Of Ingredients 13

Ingredients

1 spray(s) cooking spray
2 medium onions, roughly chopped
1 medium green pepper, cored and roughly chopped
1/2 lb sweet potato, peeled and chopped into 1/2-inch cubes
2 medium carrots, peeled and thinly sliced
2 cloves garlic cloves, minced (medium)
2 tablespoons gingerroot, fresh, minced
1/2 teaspoon ground cloves
1/2 teaspoon table salt
1/4 teaspoon cayenne pepper
4 cups vegetable broth, reduced-sodium
6 tablespoons peanut butter, natural, creamy-variety
8 cups spinach, leaves, stemmed, packed, chopped

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).