Allergies and Intolerances
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.
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
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.
Serving size: 1 cup
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
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!