African Vegetable Peanut Stew
Description
This is one of our favorite stews in our Gift of Health community. I also call this as soul soothing stew which not only tantalizes your taste buds but also nourishes your body with wholesome goodness.
It has
Fresh Veggies: Packed with vitamins, minerals, and antioxidants, the veggies and greens bring both flavour and nourishment to the stew.
Peas and Peanuts: Creamy and rich in protein, healthy fats, and fiber, chickpeas and peanuts make this dish both tasty and nutritious.
Lycopene from Tomatoes: Enjoy the benefits of lycopene, an antioxidant, along with the delicious taste of ripe tomatoes.
Spices for Flavour and Health: A spice blend that not only adds flavour but also brings potential health benefits, from turmeric’s anti-inflammatory properties to cayenne pepper’s metabolism boost.
This is a quick and easy stew ready in minutes.
Method:
- Turn on the Instant Pot in saute mode and let it heat.
- Add the onion and garlic & saute for about 1 -2 minutes until the onion is translucent.
- Add the remaining ingredients except the spinach into the instant Pot. Close the lid and set the instant Pot in soup mode (5 mins in high pressure setting)
- Once done, vent the Instant pot and add spinach to the dish. Stir it until the spinach wilts.
- Ladle the stew into bowls & garnish with cilantro (optional)
Ingredients
1 medium sweet onion
3 garlic cloves, minced
1 red bell pepper, diced
1 medium sweet potato, peeled & chopped into 1/2-inch pieces
2 medium carrots diced
2 large tomatoes diced around 2 cups
1/3 cup natural peanut butter
4 cups no sodium vegetable broth
1 tsp chili powder or cayenne pepper
1.5 cup cooked chickpeas or one (15oz) can chickpeas drained & rinsed
1/2 tsp Salt
1/4 tsp turmeric
1/2 tsp pepper
6 cups baby spinach or torn kale leaves
Garnishing:
Fresh cilantro or parsley leaves