West African Vegetable & Peanut Stew

Makes: 
6 - 8 servings
Utensil: 
Saladmaster Food Processor
12" Chef's Gourmet Skillet
Rate Recipe: 
Contributed By: 
Cathy Vogt
Certified Health Coach & Natural Foods Chef

Peanuts, also known as ground nuts, make this stew rich and creamy. This is an easy one pan stew made with a variety of vegetables that are easily adaptable to what is available. Serve this with steamed rice or couscous.

Ingredients

1
small
onion, shredded, use Cone #1
4
cloves garlic, shredded, use Cone #1
1
tablespoon
ginger, shredded, use Cone #1
2
zucchini, medium dice
1
pound
sweet potatoes, peeled, cut into medium dice
(454
g)
2
carrots, scrubbed
1
pound
eggplant, peeled, cut into medium dice (approximately 2 cups)
(454
g)
1
tablespoon
ground cumin
(8
g)
12
teaspoon
ground cinnamon
(1
g)
12
teaspoon
natural salt
(3
g)
14
ounces
diced tomatoes with juice
(397
g)
1 12
cups
vegetable stock or water
(350
mL)
12
cup
organic peanut butter, smooth
(130
g)
salt and pepper, to taste
chopped peanuts and sliced scallions (optional garnish)

Directions

  1. Preheat skillet over medium heat. When several drops of water sprinkled in skillet skitter and dissipate, approximately, 5 - 7 minutes, add onions, garlic and ginger. Sauté for 3 - 5 minutes until softened and lightly browned, stirring constantly during cooking.
  2. Add zucchini, sweet potatoes, carrots and eggplant. Sauté for 3 - 5 minutes, stirring carefully.
  3. Add cumin, cinnamon and salt. Stir to combine.
  4. Add tomatoes with juice and vegetable stock. Make a well in the center of skillet and stir peanut butter into the liquid to combine.
  5. Place cover on skillet. When Vapo-Valve™ clicks, reduce heat to low and cook for 12 - 15 minutes until vegetables are soft but not mushy.
  6. Taste and season with salt and fresh ground pepper, as desired.

Tips

  • Substitute eggplant and zucchini for other ingredients such as okra, dark leafy greens or your favorite seasonal vegetable.
  • Always start with a small amount of salt when cooking and adjust seasonings as needed.
Nutritional Information per Serving
Calories: 
190
Total Fat: 
9g
Saturated Fat: 
2g
Cholesterol: 
0mg
Sodium: 
760mg
Total Carbs: 
24g
Dietary Fiber: 
6g
Sugar: 
8g
Protein: 
7g
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