Pumpkins and peanuts are staples in West African cooking and are known for their beta carotene and protein. When prepared with fragrant spices, their flavors create a flavorful and hearty stew. This vegetarian stew pairs well with cooked rice or quinoa.
Ingredients
1 tablespoon canola oil
1 medium yellow onion, cut into 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 into ½-inch dice
2 medium carrots, cut into ¼-inch rounds
2 medium red potatoes, cut into ½-inch dice
1 large stalk celery, cut into 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.
Source: https://www.eatright.org/food/planning-and-prep/recipes/african-style-pumpkin-and-peanut-stew
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