Need an oil-free, plant-based entree that both vegans and omnivores will love? You got it!
This peanut and sweet potato stew is rich and filling, has only 1 gram of fat per serving, and makes a hearty meatless meal when paired with millet or cornbread. In fact, I’ve been making this stew for about ten years; it was one of the few meatless recipes I had in rotation in my omnivore days.
With its roots in West Africa, this stew’s combination of savory peanut butter, rich tomato, and hint of sweetness from apple juice and ginger are sure to make this a new family favorite. Better yet, you can easily double the recipe for investment cooking—the final product freezes beautifully.
The trick to keeping this stew low fat is making it with PB2, which is simply finely ground peanuts with some of the oil pressed out. As a result, you get the creamy texture of peanut butter—plus the flavor and protein—for a fraction of the fat and calories.
And speaking of ground nuts, I adapted this stew from the Groundnut Stew recipe in the cookbook Sundays at Moosewood. True story: For years I thought the recipe was so named because it included ground-up peanuts—I mean, that’s all peanut butter really is, right? Ground nuts?
Turns out the name springs from the fact that peanuts grow in the ground.
Groundnut stew. Right. I’m a genius. 😉
Anyhow, below is my spin on this West African classic. Can’t wait to hear what you think of it!
- 2 c chopped onion
- 1 clove garlic, pressed,
- 3 c sweet potato cubes (peeled, 1 inch across)
- 2 c chopped green cabbage or ½ bag coleslaw mix
- 3 c tomato juice (see note)
- 1 c apple juice
- 1 can (1¾ c) chopped tomatoes, no salt added
- ¼ tsp ground ginger
- 1 Tbsp fresh cilantro, chopped (optional)
- ¼ tsp cayenne pepper (optional)
- ½ c PB2 or other powdered peanut butter (for fat-free version); can sub regular peanut butter, almond butter, or cashew butter
- Chopped fresh cilantro and chopped toasted peanuts for topping (optional)
- In a large pot, dry-saute onions over medium heat for 8 min. Add water ~2 Tbsp at a time as needed to prevent sticking towards the end.
- Add garlic and saute 1 minute more, or until garlic is fragrant.
- Reduce heat to medium-low and add sweet potatoes and cabbage. Cook covered 5 min, stirring frequently.
- Add juices, tomatoes, ground ginger, and (optional) cilantro and cayenne.
- Bring to a boil, reduce heat, and simmer 20-25 min, until sweet potatoes are just tender.
- Add okra and cook covered another 5 min.
- Prepare PB2 as directed on package, adding an extra 1 Tbsp of water to thin slightly. (Skip if using regular peanut butter).
- Gently stir prepared peanut butter into stew and remove from heat. Serve warm with millet or cornbread.
- Nutrition facts were calculated using full-salt tomato juice, unsalted chopped tomatoes (Pomi brand), and PB2.
- Nutrition facts do not include peanuts and cilantro for topping.
Shared on Allergy Free Wednesdays.