Whether or not your holiday season is turning into a Winter Wonderland, Chef Ryan’s West African Peanut Stew recipe is here to warm your spirits from the inside out!
Exactly what is the feel-good ingredient in West African peanut stew?
How many of us have happy memories of growing up with PB&J sandwiches as dietary staples? Or still lace our smoothies and protein shakes with peanut butter?
You might even stop in at Fruitive to indulge in one of my personal favorites, the F.IT. liquid meal combining almond milk, blueberries, banana, and peanut butter!
According to the USDA, just a 2-tablespoon (1 oz) serving of natural PB provides a host of healthy nutrients. Along with 8 grams of complete plant-based protein and 3 grams of gut-nourishing fiber, it supplies generous amounts of:
- heart-healthy oleic and linoleic acids
- vitamins A, E, folate, B3, and B6
- the minerals magnesium, manganese, copper, phosphorus, and zinc!
Studies also show that the peanut butter in West African peanut stew also promotes weight loss and helps us maintain healthy blood sugar levels.
Just make sure your peanut butter is a natural brand containing only peanuts and a little salt! Most grocery-store varieties sold across the United States blend peanuts with refined sugar, vegetable oil, and trans fat.
Tip: (It’s normal for natural peanut butter to separate after processing, so the peanut oil rises to the top of the container. Restore the correct consistency with a quick stir.)
So now, why not join us in adding an all-American classic, peanut butter, to your regular meal rotation with Chef Ryan’s delicious and hearty West African Peanut Stew?Print
West African Peanut Stew
- Yield: 2 bowls 1x
- Diet: Vegan
1 cup polenta/rice
2 garlic cloves
1 oz ginger
1 red onion
6 oz kale
2.5 cups vegetable broth
1/4 cup peanut butter
1 T sriracha
1 15 oz. can crushed tomatoes
1/4 cup peanuts
- Add 1 cup of polenta or rice, 1.5 cup water, and a pinch of salt to a small saucepan.
- Bring to a boil. Cover and reduce heat to simmer for 15 min. until cooked through.
- Peel and mince garlic and ginger. Peel and dice red onion. Destem and thinly slice kale and set it aside.
- Heat a large pot over medium-high heat. Add garlic, ginger, onion, and splash of vegetable broth. Cook for 3 min.
- Add vegetable broth and a pinch of salt/pepper to pot. Bring to a boil and then reduce heat to simmer for 5 min.
- Add peanut butter, sriracha, and tomatoes to soup and stir. Add in kale and cook until soup is slightly thickened, about 5 min.
- Divide stew between large bowls. Top with polenta or rice and sprinkle with peanuts.
- Serving Size: 1 bowl
- Calories: 890
- Sugar: 22g
- Sodium: 1040mg
- Fat: 27g
- Saturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 136g
- Fiber: 18g
- Protein: 30g
- Cholesterol: 0mg