Recipe by Roberta L.
Duyff, MS, RDN, FAND, CFCS
Pumpkin and groundnuts
(peanuts), with their beta carotene and protein, respectively, are staples in
many West African kitchens. Prepared with fragrant spices, their flavors blend
to create a hearty, healthy and flavorful stew. In Africa, pumpkin stew is
often mixed with shredded, cooked chicken and served with brown or white rice.
tablespoon canola oil
medium yellow onion, cut in 1/4-inch dice
cloves garlic, minced
tablespoons minced peeled ginger root, or 2 teaspoons powdered ginger
tablespoon packed brown sugar
teaspoons ground cinnamon
teaspoon curry powder
cups low sodium vegetable or chicken broth
(15-ounce) can solid pack pumpkin
medium sweet apples (e.g. Gala, Honey Crisp), cut in 1/2-inch dice
medium carrots, cut in 1/4-inch rounds
medium red potatoes, cut in 1/2-inch dice
large stalk celery, cut in 1/2-inch dice
cup chunky reduced-fat or regular peanut butter
to 1/2 teaspoon hot sauce
and pepper, to taste
peanuts or pumpkin seeds, for garnish
herbs (cilantro, parsley, or chives), for garnish
the oil in a large non-stick saucepan over medium heat. Add the onion and
garlic; cook and stir for about 5 minutes, until the onion is softened. Remove
from the heat. Stir in the ginger root, brown sugar, cinnamon and curry powder,
allowing them to blend for a fragrant aroma.
the broth and pumpkin; blend well. Mix in the apples, carrots, potatoes and celery.
Reduce the heat to simmer; cover and simmer for about 25 minutes, until the
vegetables and apples are tender.
from the heat; cool slightly. Stir in the peanut butter. Season with hot sauce,
salt and pepper.
serve, garnish with crushed peanuts or pumpkin seeds, and herbs.
8 (Serving size: 1 cup)
270; Calories from fat: 100; Total fat: 11g; Saturated fat: 2; Trans fat: 0g;
Cholesterol: 0mg; Sodium: 250mg; Total carbohydrate: 37g; Dietary fiber: 7g;
Sugars: 14g; Protein: 9g