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Home > African sweet potato stew with red beans
  

African sweet potato stew with red beans

Recipe Information

Servings 6
Preparation Time 10 Minutes
Cook Time 7-8 Hours
Total Time 7-8 Hours
Difficulty Easy
Main Ingredient Sweet Potatoes; Red Beans; Tomatoes
Category Beans & Legumes; Fruit; Vegetables
Meal Lunch; Dinner
Type Main Dish
Cuisine African
Cook Method Saut�ing; Slow Cooker
Diet Low Calorie; Low Fat; Gluten Free; Low Cholesterol; Heart Healthy; High Protein; High Fiber; Vegetarian; Vegan

Ingredients

  • 2 teaspoons olive oil 

  • 1 1/2 cups onion, chopped

  • 1 clove garlic, minced

  • 4 cups sweet potato, cubed and peeled

  • 1 1/2 cups small red beans, cooked

  • 1 1/2 cups vegetable broth 

  • 1 cup red bell pepper, chopped

  • 1 teaspoon fresh ginger, grated peeled

  • 1/2 teaspoon salt 

  • 1/2 teaspoon ground cumin 

  • 1/4 teaspoon black pepper 

  • 1 (14.5-ounce) can diced lycopene tomatoes, drained

  • 1 (4.5-ounce) can chopped green chilies, drained

  • 3 tablespoons creamy peanut butter 

  • 3 tablespoons dry-roasted peanuts, chopped

  • 6 lime wedges

 

Directions

  • In a nonstick skillet, heat the olive oil over medium heat. Place the garlic and onion into the skillet, cover the pan, and cook until the onion is soft (about 5 minutes).

  • Transfer the onion mixture from skillet to a 5-quart slow cooker. Add the sweet potatoes, red beans, bell pepper, tomatoes, green chilies, vegetable broth, ginger, cumin, salt, and black pepper to the cooker and cover. Using a low-heat setting, cook until all the vegetables are tender (about 8 hours).

  • Remove approximately 1 cup of cooking liquid from the slow cooker and place it into a small bowl. Add peanut butter to the liquid and whisk. Pour the peanut butter sauce into the stew and mix well. Scoop equal portions of the mixture into 6 bowls and top with peanuts. If desired, sprinkle with juice from the lime wedges.

 

Nutrition (per serving)

  • Calories: 308 cal

  • Fat: 9g

  • Saturated fat: 2g

  • Monounsaturated fat: 4g

  • Polyunsaturated fat: 2g

  • Cholesterol: 0mg

  • Sodium: 574mg

  • Carbohydrate: 50g

  • Fiber: 10g

  • Protein: 11g