In Africa, peanuts are often called groundnuts because they grow underground with the roots of the plant. Peanuts and peanut butter are popular ingredients in African cooking. Try this savory stew, which includes a healthy helping of greens.
African Peanut and Greens Stew
Calories277 Per Serving
Protein9g Per Serving
Fiber7g Per Serving
|Total Fat||10.5 g|
|Saturated Fat||2.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.5 g|
|Monounsaturated Fat||5.5 g|
|Total Carbohydrate||37 g|
|Dietary Fiber||7 g|
2 starch, 1 vegetable, 1/2 very lean meat, 1 1/2 fat
2 teaspoons olive oil
1 small onion (chopped)
2 medium garlic cloves (minced)
1 medium fresh jalapeño (seeded, ribs discarded, chopped)
3 1/2 cups fat-free, low-sodium vegetable broth
1/4 cup creamy, low-sodium peanut butter
1 teaspoon light brown sugar
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound red potatoes (about 4 medium), cut into 1-inch pieces
12 ounces frozen puréed winter squash, such as butternut or acorn, thawed, or 12 ounces canned solid-pack pumpkin (not pie filling)
10 ounces frozen chopped collard greens, thawed and squeezed dry
In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Stir in the jalapeño. Cook for 1 to 2 minutes, or until the jalapeño is tender-crisp, stirring occasionally.
Stir in the broth, peanut butter, brown sugar, ginger, salt, and pepper. Increase the heat to medium high and bring to a simmer, whisking occasionally to distribute the peanut butter.
Stir in the potatoes. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife or a fork. Stir in the squash and collard greens. Increase the heat and simmer, uncovered, for 5 minutes, or until heated through.
Cooking Tip: For speedy cooked squash, cut a winter squash in half and scoop out the seeds with a spoon. Place the squash with the cut side down on a microwaveable plate. Microwave on 100 percent power (high) for 7 minutes per pound, or until tender.