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West African Groundnut Stew

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Submitted by jboggs

YIELD

4 servings

PREP

60 min

COOK

30 min

READY

90 min

Ingredients

2 2
2 3E+1
TABLESPOONS ML VEGETABLE OIL
3 3
EACH EACH GARLIC CLOVES
minced
3 45
TABLESPOONS ML GINGER
grated
2 3E+1
TABLESPOONS ML CORIANDER
½ 2.5
TEASPOON ML CAYENNE PEPPER
1 1
MEDIUM MEDIUM ONIONS
chopped
2 2
MEDIUM MEDIUM TOMATOES
chopped
4 946
CUPS ML EGGPLANT *
½ 118
CUP ML STOCK
1 237
CUP ML ZUCCHINI
2 2
EACH EACH GREEN BELL PEPPERS
chopped
2 473
CUPS ML TOMATO JUICE
½ 118
CUP ML PEANUT BUTTER

Directions

Boil the potatoes until they are just tender.

Sauté the garlic and ginger with the spices for 1 minute and then add the onion.

Sauté for a few minutes longer.

Add tomatoes, eggplant and a splash of the water.

Simmer for 10 minutes.

Add the zucchini and peppers and simmer for 20 minutes.

Drain the potatoes, mash roughly and add to the stew.

Add the juice and peanut butter.

Stir well. Simmer for 5 to 10 minutes.

Serve on rice or millet and garnish with pineapple or banana slices.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 437g (15.4 oz)
Amount per Serving
Calories 386 56% from fat
 % Daily Value *
Total Fat 24g 37%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 235mg 10%
Total Carbohydrate 12g 12%
Dietary Fiber 8g 32%
Sugars g
Protein 27g
Vitamin A 247% Vitamin C 165%
Calcium 10% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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