Sweet Potato Stew

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* Exported from MasterCook *

 

Sweet Potato Stew

 

Recipe By : Prevention Magazine, January 2002, page 156

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups brown rice

1 tablespoon olive oil

3 cloves garlic -- minced

2 red bell peppers

cut into 1 " chunks

1 large onion -- chopped

1 tablespoon chopped fresh ginger

1/2 teaspoon ground allspice

1/4 teaspoon ground red pepper

4 cups vegetable broth

2 large sweet potatoes -- peeled

and cut into 1 " chunks

1/2 cup natural peanut butter

1 cup boiling water

1/3 cup tomato paste

10 1/2 ounces canned chickpeas -- up to 15 ounces

rinsed and drained

1 pound spinach -- coarsely chopped

 

Makes 6 servings.

 

An iron- and vitamin C-rich meal that's perfect for combating stress and

fatigue.

 

1. Prepare the rice per package directions.

 

2. Meanwhile, heat the oil in a Dutch oven over medium-high heat. Add the

garlic, bell peppers, and onion. Cook for 3 minutes. Add the ginger,

allspice, and ground red pepper. Cook for 1 minute.

 

3. Add the broth and sweet potatoes, and bring to a boil. Reduce the heat

to low, cover, and simmer for 15 minutes.

 

4. In a bowl, whisk the peanut better and water. Add to the Dutch oven

along with the tomato paste, chickpeas, and spinach. Cook for 10 minutes,

or until heated through. Serve over the rice.

 

Per Serving: 426 cal, 19 g pro, 61 g carb, 16 g fat, 3 g sat. fat, 0 mg

chol, 16 g fiber, 669 mg sodium

 

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