Curried Sweet Potato and Peanut Stew
Ingredients
- 1 Tbsp canola oil 15 mL
- 1 cup diced onion 250 mL
- 3 medium sweet potatoes (1 lb/500 g), peeled and cut into 1/2-inch cubes
- 1/2 of (15.5 oz/439 g) can chickpeas, rinsed and drained
- 1/2 of (16 oz/455 g) can dark kidney beans, rinsed and drained
- 1 can (14.5 oz/411 g) diced tomatoes
- 1 can (14 oz/400 g) vegetable broth
- 3 Tbsp reduced-fat peanut butter 45 mL
- 1 1/2 tsp granulated sugar 7 mL
- 1 1/2 tsp ground cumin 7 mL
- 1/2 tsp curry powder or ground cinnamon 2 mL
- 1/4 tsp black pepper 1 mL
- 1/8 tsp cayenne pepper .5 mL
- 1/4 cup chopped fresh cilantro leaves 60 mL
Instructions
- 1. Heat canola oil in a Dutch oven over medium-high heat. Add onions and cook 6 minutes or until they are richly browned, stirring frequently.
- 2. Add potatoes and cook 2 minutes. Add remaining ingredients, except cilantro, and bring to a boil over high heat. Reduce heat, cover, and simmer 25-30 minutes or until potatoes are very tender. Spoon into bowls and serve topped with cilantro.
- Flavorful tip: Be sure to cook the onions the full 6 minutes to ensure rich, brown results.
Yield
4 servings
serving size
1 1/3 cups (325 mL)
nutritional analysis
Per Serving
| Calories | 335 |
| Total Fat | 9 g |
| Saturated Fat | 1.2 g |
| Cholesterol | 0 mg |
| Carbohydrates | 52 g |
| Fiber | 10 g |
| Protein | 12 g |
| Sodium | 805 mg |
