Meatless Monday – West African Peanut Stew

I have a wee bit of a weakness for peanut butter, especially in soups, stews and sauces.  West African Stew is a traditional dish that allows me to indulge in my peanut butter obsession while combining it with hearty vegetables.  This stew freezes really well, also, for those of you who also meal prep ahead of time.

Adapted from several West African Stew recipies on the web.  Basically I read a bunch of them, and then just went for it and wrote down what I did.

Ingredients:
2 tablespoons olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger
1 cup shelled edamame beans
1 red bell pepper, chopped
salt and pepper to taste
3 medium potatoes, or approximately 20 baby potatoes washed and chopped.  Leave skins on for extra nutrients!
5 cups vegetable broth
1 zucchini, coined and halved
1 head broccoli, cut into bite size pieces
1 carrot, chopped
1 cup peanut butter (chunky is best for added texture, but smooth is fine too)

1.  In a large pot over medium heat cook olive oil, onion, garlic and ginger until softened, about 5 minutes.

2.  Add edamame beans, red pepper, potatoes, vegetable broth, zucchini, broccoli, and carrot and season with salt and pepper to taste.  Bring the liquid to a boil, then reduce heat and simmer for about 15 minutes.

3.  Stir in peanut butter and keep stirring until peanut butter has melted, about 2 minutes.  Cook for an additional 15-20 minutes or until potatoes are cooked.

4.  Either serve hot, or put in inidividual containers to freeze and save for when you need a quick, easy, healthy meal.

Enjoy!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s