Start the New Year off right by cooking up a bowl of our Vegan African Peanut Stew!
With the New Year comes a New Beginning – and a fresh new way of creating in the kitchen. Let 2014 be the year of nutrient-dense foods and healthier ways of cooking them, we say!
You just can’t get any healthier than this African Peanut Stew – with a vegan twist. African Peanut Stew is a wildly popular dish in Africa – usually made with chicken. But here, we vegan-ize this dish without sacrificing flavors or textures. It is, we think, better than the original chicken version. We added sweet potato chunks in place of the chicken and coconut milk in place of the cream.
And the humble peanut is a nutritional powerhouse, it turns out. Who knew? Peanuts are packed with heart-healthy monounsaturated fat and contain resveratrol, the potent antioxidant found in grapes and red wine. These legumes have numerous other nutrients and antioxidants which make them nutritional rivals of berries.
And, one more bit of good news: roasting increases their nutritional value! Usually I use diced tomatoes cooked down in a soup of sauce, but in this case, they are adding a bright finishing touch. Heaven in a spoon! Here’s another bonus to using Del Monte’s diced tomatoes – the nutritional value of tomatoes is actually increased by the canning process – which makes the nutrients more accessible to be used by your body.
VEGAN AFRICAN PEANUT STEW
Total time 60 minutes
Serves 4 to 6 as a main dish
2 tablespoons vegetable oil
2 tablespoons cumin
1 tablespoon coriander
1 tablespoon minced ginger
1 tablespoon minced garlic
1 medium yam, diced
1 yellow onion, diced
1 red bell pepper, diced
4 cups vegetable broth
1 cup uncooked rice
3 tablespoons soy sauce
2 tablespoons cayenne pepper sauce
1 can (15 ounces) coconut milk
1 cup natural style dark roasted peanut butter
3 cans undrained Del Monte® Petite Diced Tomatoes with Zesty Mild Green Chilies
8 to 10 green onions, thinly sliced
1 cup diced cilantro leaves
Juice of 2 limes, plus more lime wedges for garnish
Salt and pepper to taste
2 cups cooked rice for garnish
Chopped peanuts for garnish
In a large stockpot over medium high heat, add oil, cumin and coriander and cook for about 1 minute, until fragrant. Add ginger and garlic and cook for 1 to 2 minutes, until softened. Stir in onion, yam and bell pepper and cook another 2 to 3 minutes, until onion is translucent. Add in vegetable broth, uncooked rice, soy sauce, cayenne pepper sauce, coconut milk, peanut butter and stir and bring to a simmer. Cover and simmer for 20 minutes. Add in diced tomatoes with chilies, most of green onions, cilantro and lime juice. Taste and add salt and pepper to taste. Bring to a simmer and then serve in wide flat bowls. Serve garnished with a scoop of cooked rice, chopped peanuts and green onions.