Ingredients
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For the stew base:
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2 tablespoons unsalted oil (such as avocado, canola, or coconut)
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1 onion, chopped
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2 cloves garlic, minced
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1 medium tomato, diced
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2 green bell peppers, seeded and finely chopped
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1 teaspoon cumin powder
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½ teaspoon paprika
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½ teaspoon chili flakes (optional; adjust according to taste preferences)
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Salt and black pepper, to taste
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For the stewed vegetables:
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2 cups frozen mixed vegetables (carrots, corn, green beans, etc.)
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2 cups cooked brown rice or quinoa (for extra fiber and protein)
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2 cups water
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Optional garnish:
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Chopped fresh cilantro or parsley
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Lime wedges
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Avocado slices
Directions
Sub-title: Hearty, Protein-packed, and Flavorful Stew That’s Kid-friendly Too!
Description: This delicious African Peanut Stew, also known as Groundnut Soup, is a staple dish in Nigeria made from groundnuts (peanuts), vegetables, and spices. It’s budget-friendly, high-fiber, protein-rich, and perfect for busy weeknights. Plus, it’s easy to make with simple ingredients and no special equipment required!
Ingredients:
For the stew base:
* 2 tablespoons unsalted oil (such as avocado, canola, or coconut)
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 medium tomato, diced
* 2 green bell peppers, seeded and finely chopped
* 1 teaspoon cumin powder
* ½ teaspoon paprika
* ½ teaspoon chili flakes (optional; adjust according to taste preferences)
* Salt and black pepper, to taste
For the stewed vegetables:
* 2 cups frozen mixed vegetables (carrots, corn, green beans, etc.)
* 2 cups cooked brown rice or quinoa (for extra fiber and protein)
* 2 cups water
Optional garnish:
* Chopped fresh cilantro or parsley
* Lime wedges
* Avocado slices
Instructions:
Directions:
1. Heat the oil in a large pot over medium heat. Add the onions and saute until translucent, about 5 minutes.
2. Stir in the garlic, tomatoes, and peppers. Cook for another minute or two.
3. Sprinkle in the spice mixture and mix well. Cook for another 2-3 minutes.
4. Pour in the broth and bring to a boil. Reduce the heat to low and simmer for 10 minutes.
5. Meanwhile, cook the frozen vegetables according to package directions. Once done, drain any excess liquid using a fine mesh strainer.
6. Add the cooked vegetables, brown rice/quinoa, and water to the pot. Simmer for another 10-15 minutes or until the sauce has thickened.
7. Season with salt and pepper to taste. Serve hot, garnished with your choice of optional garnishes. Enjoy!
Difficulty Level: Easy
Servings: 6
Nutrition Information per serving (without optional garnishes):
Calories: 220
Total Fat: 12 grams
Saturated Fat: 1 gram
Cholesterol: 0 milligrams
Sodium: 410 milligrams
Total Carbohydrates: 42 grams
Dietary Fiber: 10 grams
Net Carbs: 10 grams
Protein: 8 grams
Note: If you are following a whole-food plant-based diet, simply omit the optional garnish of cooked white rice and replace it with more of the stew vegetable mixture to increase the overall nutritional value.
Steps
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1
Done
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Heat the oil in a large pot over medium heat. Add the onions and saute until translucent, about 5 minutes. |
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2
Done
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Stir in the garlic, tomatoes, and peppers. Cook for another minute or two. |
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3
Done
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Sprinkle in the spice mixture and mix well. Cook for another 2-3 minutes. |
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4
Done
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Pour in the broth and bring to a boil. Reduce the heat to low and simmer for 10 minutes. |
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5
Done
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Meanwhile, cook the frozen vegetables according to package directions. Once done, drain any excess liquid using a fine mesh strainer. |
|
6
Done
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Add the cooked vegetables, brown rice/quinoa, and water to the pot. Simmer for another 10-15 minutes or until the sauce has thickened. |
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7
Done
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Season with salt and pepper to taste. Serve hot, garnished with your choice of optional garnishes. Enjoy! |
