Peanut and Sweet Potato Stew (Low Fat)
 
Prep time
Cook time
Total time
 
Adapted from Groundnut Stew in Sundays at Moosewood Restaurant. PB2 makes this stew creamy and rich for a fraction of the calories, although you can sub regular peanut, almond, or cashew butter if you prefer. Stir in white beans or tofu to bump up the protein even more. Serve with cooked millet or cornbread for a hearty meal that omnivores and vegans alike will love!
Author:
Recipe type: Entrees
Serves: 6 servings
Ingredients
  • 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
  • 2 cups okra, chopped (fresh or thawed from frozen)
  • 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)
Directions
  1. 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.
  2. Add garlic and saute 1 minute more, or until garlic is fragrant.
  3. Reduce heat to medium-low and add sweet potatoes and cabbage. Cook covered 5 min, stirring frequently.
  4. Add juices, tomatoes, ground ginger, and (optional) cilantro and cayenne.
  5. Bring to a boil, reduce heat, and simmer 20-25 min, until sweet potatoes are just tender.
  6. Add okra and cook covered another 5 min.
  7. Prepare PB2 as directed on package, adding an extra 1 Tbsp of water to thin slightly. (Skip if using regular peanut butter).
  8. Gently stir prepared peanut butter into stew and remove from heat. Serve warm with millet or cornbread.
Notes
- Use low-sodium tomato juice if possible.
- 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.
Nutrition Information
Serving size: ⅙ recipe Calories: 183 Fat: 1g Saturated fat: 0 Carbohydrates: 39g Sugar: 18g Sodium: 439 mg Fiber: 7g Protein: 7g Cholesterol: 0mg
Recipe by Veggie Quest at https://www.veggie-quest.com/2016/02/peanut-and-sweet-potato-stew/