Curried Sweet Potato and Peanut Stew
This stew is perfect year-round, although it's most appreciated on a cold winter night!
INGREDIENTES
- 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
INSTRUCCIONES
- 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.
RINDE
4 servings
TAMAÑO DE LA PORCIÓN
1 1/3 cups (325 mL)
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 335 |
| Grasa total | 9 g |
| Grasa saturada | 1.2 g |
| Colesterol | 0 mg |
| Carbohidratos | 52 g |
| Fibra | 10 g |
| Proteína | 12 g |
| Sodio | 805 mg |
