Tuesday, December 30, 2014

Rich Sweet Potato Stew

This stew is rich, flavorful, and packed with nutrients!

I don't know what happened to the pictures I took, so you get no useful photo. I'll take one next time.
Sweet potatoes!


1 TBS canola or peanut oil
1 large onion, diced
2 tsp garlic powder
1 tsp dried jalapenos or crushed red pepper
2 TBS curry powder (I use Maharajah Curry from Penzey's)
1 TBS minced ginger
4.5 cups of water
2 unchicken bouillon cubes
2 cups crushed tomatoes
1/3 cup natural peanut butter
2 lbs sweet potatoes, peeled and chopped (pieces should be like an actual die. I got about 2 lbs from 3 average-sized sweet potatoes)
1/3 cup coconut milk
4 cups shredded kale

Heat up the oil in a big pot (this makes about 10 cups when finished). Add the onion and saute for about 10 minutes, then add in the spices and cook for another minute. Pour in the water and crumble in the bouillon cubes, then stir in the tomatoes and peanut butter. When that's combined, toss in the sweet potato chunks and cook for about 20 minutes, then add the kale and coconut milk, continuing for another 10 minutes, making sure the sweet potato pieces are soft enough to smash easily with the back of a spoon. If they're not soft enough, keep going until they are! Add water if needed and stir often.

Serve on a bed of couscous. I made mine by boiling a cup of water, adding in a tablespoon of roasted peanut oil, and a half an unchicken bouillon cube and mixing until dissolved, then I poured in a cup of couscous, stirred, and removed it from the heat. This makes 4 servings.

Nutrition (per cup of stew)

Calories: 199
Carbs: 28 g
Protein: 6 g
Fat: 7.3 g
Fiber: 5.2 g (21%)
Sugars 10 g (25%)
Vitamin A: 374% (yeah, really!)
Vitamin C: 50%
Calcium: 8%
Iron: 13%

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