West African Peanut Lentil Soup



Peanutty African Chickpea Stew

Nutrition Highlights(per serving)

Calories523
Carbs46g
Protein23g
Nutrition Facts Servings: 4 (2 cups each)
Amount per serving  
Calories 523
% Daily Value*
Total Fat32g 41%
Saturated Fat 6g 30%
Cholesterol0mg 0%
Sodium402mg 17%
Total Carbohydrate46g 17%
Dietary Fiber 12g 43%
Total Sugars 13g  
Includes 2g Added Sugars 4%
Protein23g  
Vitamin D 0mcg 0%
Calcium 225mg 17%
Iron 5mg 28%
Potassium 1343mg 29%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time35 min
Prep10 min, Cook25 min
Servings4 (2 cups each)

This meatless stew is loaded with nutrients and provides a boost of flavor that will leave you full and satisfied for hours.

Spices like ginger, cumin, and cayenne pepper pair well with a creamy peanut butter base. Sweet potatoes, chickpeas, and kale provide filling fiber and blood pressure-lowering potassium, vitamins, and antioxidants.

This African chickpea stew recipe is quick and easy to make so you can have dinner on the table 45 minutes or less.

Ingredients

  • 2 teaspoons olive oil
  • 3 cloves garlic, minced
  • 1/2 medium onion, diced
  • 1 stalk celery, diced
  • 1 small sweet potato, cubed
  • 1 cup low sodium vegetable stock
  • 2/3 cup creamy natural peanut butter
  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1 can (15-ounce) low sodium chickpeas, drained and rinsed
  • 1 can (15-ounce) low sodium diced tomatoes
  • 1 bunch kale, chopped
  • Chopped peanuts (for chopping)
  • Cilantro (for chopping)

Preparation

  1. In a large pot, heat oil over medium heat. Add garlic, onion, celery, and sweet potato and cook, stirring, until onion and celery are softened.
  2. Stir in vegetable stock, peanut butter, ginger, cumin, and cayenne. Mix well. Add chickpeas, tomatoes, and kale.
  3. Turn heat to low and simmer, covered, until kale is wilted and sweet potato is soft, about 20 minutes.

Ingredient Variations and Substitutions

Use all natural peanut butter, preferably with no added salt.

Use crunchy peanut butter if you prefer more texture.

If you like a thinner stew (more like a soup), increase vegetable stock to 1 1/2 cups.

Be sure to use low-sodium or no added salt chickpeas and tomatoes to keep sodium in check.

Cooking and Serving Tips

Serve this stew with a warm piece of whole grain bread or naan and a side salad for a balanced, plant-based meal.

Store stew in the refrigerator in an airtight container.






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Date: 01.12.2018, 00:46 / Views: 92385