African Peanut Stew

healthy choice

Posted in Main meals

Tags: healthy choice, one pot, refined sugar free, vegan, vegetarian

If this is your first peanut-based stew or curry, you're in for a treat. The nutty flavour lends itself beautifully to the sweet potato and kidney beans, and served over some rice, they make for a really hearty meal.

Prep: 15 mins

cook: 35 mins

serves:

4

Totally Doable

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You will need:

2 tablespoons olive oil
1 large onion, diced
4 cloves garlic, minced
4 cm piece of ginger, finely grated
1 small red chilli, chopped
¼ cup coriander, chopped
1 large red capsicum, diced
1 large sweet potato, diced
500 ml (2 cups) vegetable stock
95 g (⅓ cup) peanut butter
410 g tin diced tomatoes
410 g tin red kidney beans, drained
Coriander, to garnish
Peanuts, to garnish
Rice, cooked, to serve

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Recipe: Vicki Valsamis

Photography: Chris Middleton

Stylist: Deb Kaloper

Directions:

1Place a large saucepan over high heat.
2Pour in oil followed by onion, garlic, ginger and chilli. Stir for 30 seconds; then add coriander, capsicum and sweet potato. Reduce heat to medium and sauté for 10 minutes, stirring occasionally.
3Pour in stock and add peanut butter and diced tomatoes. Increase heat and bring to aboil. Cover and reduce heat to medium and cook for 15 minutes.
4Gently stir in kidney beans and cook for a further 5-7 minutes or until sweet potato is cooked through.
5Transfer to a serving dish and garnish with coriander and peanuts. Serve with rice.