IMBB #19 "I can't believe I ate Vegan"
African potato stew
This is my first IMBB event and what a fitting first entry. This event is hosted by Sam over at becksnposh. If you dont know, we're following the Weight Watchers Flex points plan. The plan calls for many, many vegetables and those are for the most part free. I've taken a real liking to sweet potatoes lately and I think, its because for the most part, I've cut out sweets. Sweet potatoes fill the void( well kinda). So, I purused some old cooking lights and came up with this gem.
I made a few changes. Chick peas for the red beans and chuncky PB for the smooth. It was very tasty and filling and so what if I served them with fish taco's?????
African Sweet Potato Stew with Red Beans
Vivid colors and fragrant spices are the hallmarks of this thick stew, which is garnished with crunchy peanuts. A squeeze of lime juice at the table brightens the rich, earthy flavors.
2 teaspoons olive oil
1 1/2 cups chopped onion
1 garlic clove, minced
4 cups (1/2-inch) cubed peeled sweet potato (about 1 1/2 pounds)
1 1/2 cups cooked small red beans
1 1/2 cups vegetable broth
1 cup chopped red bell pepper
1/2 cup water
1 teaspoon grated peeled fresh ginger
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 (14.5-ounce) can diced tomatoes, drained
1 (4.5-ounce) can chopped green chiles, drained
3 tablespoons creamy peanut butter
3 tablespoons chopped dry-roasted peanuts
6 lime wedges
Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender.Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender.
Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges.
Yield: 6 servings (serving size: 1 1/3 cups stew, 1 1/2 teaspoons peanuts, and 1 lime wedge)
writeNutrient();NUTRITION PER SERVING
CALORIES 308(26% from fat); FAT 8.8g (sat 1.5g,mono 4.2g,poly 2.3g); PROTEIN 11.1g; CHOLESTEROL 0.0mg; CALCIUM 64mg; SODIUM 574mg; FIBER 10.2g; IRON 2.7mg; CARBOHYDRATE 49.9g
Tagged with: IMBB # 19 + Vegan