Heart Healthy
In Africa, peanuts are often called groundnuts because they grow underground with the roots of the plant. Peanuts and peanut butter are popular ingredients in African cooking. Try this savory stew, which includes a healthy helping of greens.
Print Recipe
African Peanut and Greens Stew
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Servings
4
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Serving Size:
1 1/2 cups
Ingredients
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2 teaspoons olive oil -
1 small onion -
2 medium garlic cloves -
1 medium jalapeño -
3 1/2 cups vegetable broth -
1/4 cup peanut butter -
1 teaspoon brown sugar -
1/2 teaspoon ginger -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1 pound red potatoes -
squash -
10 ounces collard greens
Directions
Tip: Click on step to mark as complete.
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In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Stir in the jalapeño. Cook for 1 to 2 minutes, or until the jalapeño is tender-crisp, stirring occasionally. -
Stir in the broth, peanut butter, brown sugar, ginger, salt, and pepper. Increase the heat to medium high and bring to a simmer, whisking occasionally to distribute the peanut butter. -
Stir in the potatoes. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife or a fork. Stir in the squash and collard greens. Increase the heat and simmer, uncovered, for 5 minutes, or until heated through.
Cooking Tip: For speedy cooked squash, cut a winter squash in half and scoop out the seeds with a spoon. Place the squash with the cut side down on a microwaveable plate. Microwave on 100 percent power (high) for 7 minutes per pound, or until tender.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 277 | |
|---|---|---|
| Total Fat | 10.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 5.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 272 mg | |
| Total Carbohydrate | 37 g | |
| Dietary Fiber | 7 g | |
| Sugars | 10 g | |
| Protein | 9 g | |
Dietary Exchanges
2 starch, 1 vegetable, 1/2 very lean meat, 1 1/2 fat
-
Servings
4
-
Serving Size:
1 1/2 cups
Ingredients
-
2 teaspoons olive oil -
1 small onion -
2 medium garlic cloves -
1 medium jalapeño -
3 1/2 cups vegetable broth -
1/4 cup peanut butter -
1 teaspoon brown sugar -
1/2 teaspoon ginger -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1 pound red potatoes -
squash -
10 ounces collard greens
Directions
Tip: Click on step to mark as complete.
-
In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Stir in the jalapeño. Cook for 1 to 2 minutes, or until the jalapeño is tender-crisp, stirring occasionally. -
Stir in the broth, peanut butter, brown sugar, ginger, salt, and pepper. Increase the heat to medium high and bring to a simmer, whisking occasionally to distribute the peanut butter. -
Stir in the potatoes. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife or a fork. Stir in the squash and collard greens. Increase the heat and simmer, uncovered, for 5 minutes, or until heated through.
Cooking Tip: For speedy cooked squash, cut a winter squash in half and scoop out the seeds with a spoon. Place the squash with the cut side down on a microwaveable plate. Microwave on 100 percent power (high) for 7 minutes per pound, or until tender.
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