West African peanut stew

wp-1487516358009.jpgThe idea of combining ingredients like peanuts and tomatoes might seem a little strange at first, but this West African dish taste so good.

The stew is packed with veggies – this version has peppers, carrots and celery in it – but it would work with many other additions. Collard greens or a sweet potato are two that jump out as being good options for this stew.

I love making a big batch of this for lunch at work.  It gives you about one-third of your daily protein and dietary fibre as well as a whopping 184% of your vitamin C, although the peanuts mean that it has quite a lot of fat in it.

I’ve adapted this recipe from one in a fantastic book called The Big Bean Cookbook, which I bought on a whim years ago and has become a firm favourite in our house.

 

West African peanut soup, for four

Ingredients

  • 2 tsp rapeseed oil
  • 1 large onion, finely chopped
  • 3 garlic cloves, crushed
  • 1 tsp chilli powder
  • 2 red peppers, finely chopped
  • 3 large carrots, finely diced
  • 3 celery sticks, finely sliced
  • 900ml vegetable stock
  • Small tin of tomatoes
  • 120ml crunchy peanut butter
  • 100g uncooked rice
  • 1 small tin of sweetcorn
  • Crushed unsalted peanuts, to serve
  • Hot sauce, to serve

 

Method

  1. Heat the oil in a big saucepan then cook the onions and garlic until soft. Add the chili powder and stir for one minute.
  2. Add the peppers, carrot and celery to the pan and cook for another five minutes, giving them the occasional stir.
  3. Stir the stock, tomatoes, rice, peanut butter and sweetcorn into the vegetables. Season, cover and simmer for around 25 minutes, until the vegetables are tender and the rice is cooked.
  4. Check seasoning and serve with the crushed peanuts, sliced chillis and hot sauce

 

Nutrition

west-african-peanut-soup-nutrition
Source: MyFitnessPal; daily values are based on a 2,000 calorie diet

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s