WEST AFRICAN PEANUT LENTIL STEW

mydigitalkitchen.ca
WEST AFRICAN PEANUT LENTIL STEW
5
15
610
30

Ingredients

  • 2 tablespoons canola oil
  • 1 red onion (chopped)
  • 2 cloves garlic (minced)
  • 2 tablespoons fresh ginger (chopped)
  • 1 cup red lentils
  • 2 sweet potatoes (small, chopped and peeled)
  • 1 tablespoon crushed red pepper (or to taste)
  • salt and ground black pepper (to taste)
  • 1 1/2 tablespoons cumin (optional)
  • 1/2 teaspoon cardamom (optional)
  • 5 cups stock (low sodium vegetarian)
  • 3 sweet potatoes (small, cut into chunks)
  • 16 ounces chopped tomatoes (with liquid)
  • 1 cup peanut butter (natural raw, smooth or chunky)
  • chopped parsley (Fresh, for topping, optional)

Directions

  1. 1Heat the canola oil in a large pot over medium-high heat. Add the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Season with the crushed red pepper, salt, and black pepper.
  2. 2Pour the vegetarian stock over the mixture. Stir the lentils and sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
  3. 3Stir in the tomatoes and peanut butter into the soup. Cover the pot and continue cooking for another 20-25 minutes, stirring occasionally. Serve with chopped parsley.
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NutritionView more

610Calories
Sodium23%DV550mg
Fat45%DV29g
Protein57%DV29g
Carbs21%DV64g
Fiber68%DV17g

PER SERVING *

Calories610Calories from Fat260
% DAILY VALUE*
Total Fat29g45%
Saturated Fat5g25%
Trans Fat
Cholesterol5mg2%
Sodium550mg23%
Potassium1440mg41%
Protein29g57%
Calories from Fat260
% DAILY VALUE*
Total Carbohydrate64g21%
Dietary Fiber17g68%
Sugars16g32%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.