
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. Try this vegetarian stew over cooked rice or quinoa.
Ingredients
1
tablespoon canola oil
1
medium yellow onion, cut in ¼-inch dice
2
cloves garlic, minced
2
tablespoons minced peeled ginger root, or 2 teaspoons powdered ginger
1
tablespoon packed brown sugar
2
teaspoons ground cinnamon
1
teaspoon curry powder
3
cups low sodium vegetable or chicken broth
1
(15-ounce) can solid pack pumpkin
2
medium sweet apples (e.g. Gala, Honey Crisp), cut in ½-inch dice
2
medium carrots, cut in ¼-inch rounds
2
medium red potatoes, cut in ½-inch dice
1
large stalk celery, cut in ½-inch dice
¾ cup chunky reduced-fat or regular peanut butter
¼
to ½ teaspoon hot sauce
Salt
and pepper, to taste
Crushed
peanuts or pumpkin seeds, for garnish
Chopped
herbs (cilantro, parsley, or chives), for garnish
Directions
Before you begin: Wash your hands.
- Heat 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.
- Add 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.
- Remove from the heat; cool slightly. Stir in the peanut butter. Season with hot sauce, salt and pepper.
- To serve, garnish with crushed peanuts or pumpkin seeds and herbs.
Nutrition Information
Serving size: 1 cup
Serves
8
Calories: 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
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