African-Inspired Peanut and Potato Stew

This comforting stew combines nutrient-dense kale and potassium-rich potatoes with healthy fats from peanut butter to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 yellow onion, diced · 55 kcal in the whole recipe
• 1 tablespoon olive oil · 125 kcal in the whole recipe
• 1 tablespoon ginger, minced · 2 kcal in the whole recipe
• 1 tablespoon garlic, minced · 13 kcal in the whole recipe
• 1 teaspoon ground cumin · 7 kcal in the whole recipe
• 1/2 teaspoon salt
• 1/2 cup peanut butter · 757 kcal in the whole recipe
• 1/2 cup tomato paste · 134 kcal in the whole recipe
• 1 can (15 oz) diced tomatoes · 76 kcal in the whole recipe
• 4 cups low-sodium vegetable broth · 48 kcal in the whole recipe
• 2 pounds yellow or red potatoes, peeled and quartered · 638 kcal in the whole recipe
• 2 cups kale, roughly chopped · 45 kcal in the whole recipe
• 1/4 cup peanuts, chopped · 209 kcal in the whole recipe
• 1 whole lime, zest and juice · 11 kcal in the whole recipe

Method

1. Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until softened. Stir in the minced ginger and garlic, cooking for another 1-2 minutes until fragrant.

   

2. Stir in the ground cumin and salt. Add the peanut butter, tomato paste, canned diced tomatoes, and vegetable broth. Whisk or stir well to fully dissolve the peanut butter and paste into the liquid.

   

3. Bring the mixture to a boil, then add the quartered potatoes. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the potatoes are fork-tender.

   

4. Stir in the chopped kale and cook for 1-2 minutes until wilted. Serve hot, garnished with lime zest, fresh lime juice, and chopped peanuts.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.