Sweet Potato Peanut Stew
Calories 294 (28% from fat)
Fat 9.2 gram
Saturated Fat 1.5 gram
Trans Fat 0 gram
Cholesterol 1 mg.
Sodium 338 mg.
Carb. 48 gram
Fiber 7 gram
Sugar 15.6 gram
Sugar Alcohol 0 gram
Protein 8.2 gram
1 1/2 Tbsp. canola oil
2 red bell peppers, chopped
1 large onion (2 cups), chopped
6 cloves garlic, minced
2 Tbsp. grated ginger
1 tsp. ground allspice
pinch of cayenne pepper
(If you like it hotter.)
2 lbs. sweet potatoes, peeled and chopped
4 cups vegetable stock, no salt added
(We used Kitchen Basics Unsalted Vegetable Stock.)
1 6-oz. can tomato paste
1 Tbsp. lime juice
2/3 cup fat free half & half
1 1/3 cups coconut water1/2 cup lower fat peanut butter
The original version of this recipe was over 50% fat with a whopping 457 calories. We cut the fat down below 30% and the calories to 294 without sacrificing any taste. It's a real comfort meal that happens to be healthy.
1. Heat a 6 quart Dutch oven or large non-stick pot over medium heat. Then add the oil, bell peppers, onion, garlic, ginger and allspice. You can add the pinch of cayenne pepper if you want it a little spicy. Cook, stirring occasionally for 5 minutes.
2. Add sweet potatoes, vegetable stock and tomato paste, Bring to a boil, then cover, reduce heat and simmer for 40 minutes. Stir occasionally.
3. Whisk together the lime juice, half & half, coconut water and peanut butter. After the stew has cooked for 40 minutes, stir the coconut mixture in and simmer for another 5 minutes.
4. Divide into 8 servings of about 1 3/4 cups each. Serve along with whole wheat country bread for dipping.
Yield: 8 Servings - About 1 3/4 Cups Each
You can freeze individual portions for easy re-heating later.
Microwave the soup for approximately 2 to 3 minutes, keeping the container open a little to allow steam to escape.