Monday, February 07, 2005

African Sweet Potato Stew with Red Beans

This is one of the few vegetarian dishes that seems to convince my husband there doesn't have to be meat involved for the meal to be called dinner. I've made this stew several times -- it uses lots of ingredients I always seem to have in my cupboard, as well as the fact that it conveniently uses up extra sweet potatoes I have around and I can cook it in my slow cooker.

I love the spicy flavor the stew gets from the jalapenos and how the crunchy peanuts and creamy peanut butter offer just enough relief from the spice to allow me to keep eating as my mouth grows increasingly warm. It's a super easy recipe and quite healthy (despite the peanuts and peanut butter).

African Sweet Potato Stew with Red Beans
adapted from Cooking Light

Ingredients:
2 t olive oil
1.5 C chopped onion
1 clove garlic, minced
4 cups cubed sweet potatoes, peeled (approximately 1.5 lbs)
15 ounce can of red beans, rinsed and drained
2 C vegetable broth
1 red bell pepper, chopped
1 t fresh grated ginger
1/2 t salt
1/2 t cumin
1/4 t black pepper (freshly ground preferred)
14.5 ounce can diced tomatoes
4.5 ounce can chopped jalapenos, drained
3 T peanut butter
3 T peanuts

Directions:
1. Heat oil over medium heat and add onion and garlic. Cook covered for about 5 minutes (I generally throw a lid on the onions and garlic and put everything else in the crockpot while the mixture cooks.)
2. Put all ingredients, except peanuts and peanut butter, into the crockpot and stir. Add onion/garlic mixture when ready. Cover crockpot.
3. Cook on low for about 8 hours (vegetables should be tender).
4. Remove 1 cup of liquid from crockpot and mix peanut butter into it. Add liquid back into crockpot and stir.
5. Serve topped with plain low fat yogurt and peanuts.

Makes 6 servings. (6 WW points per serving, including 1/2 T peanuts per serving)

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