African peanut stew
This African-inspired dish is usually prepared with chicken, but this vegetarian version, using edamame or soya beans, is super nutritious. In addition, the tomatoes, sweet potatoes and spinach infuse it with fibre, protein and antioxidants. Serve on brown rice for a hearty main dish.
Recipe1 tablespoon extra-virgin olive oil1 1/2 cups finely chopped red onion (2 medium)1 1/4 cups finely chopped green bell pepper (1 large)1/2 cup chopped carrot (1 medium)1/2 cup chopped celery (2 stalks)3 garlic cloves,minced2 tablespoons minced peeled fresh ginger1 tablespoon curry powder1 (14-ounce) can diced tomatoes, drained1 bay leaf4 cups reduced-sodium vegetable broth1 large sweet potato, peeled and cut into 1/2-inch pieces1 1/2 cups shelled edamame or soya beans1/4 cup creamy or crunchy natural peanut butter or almond butter1/4 cup chopped fresh cilantro1 (6-ounce) bag baby spinach, torn into bite-size pieces1/2 teaspoon saltCoarsely ground black pepper
Method1. Heat oil in a large saucepan over medium heat, add onion and next 3 ingredients (onion through celery); sauté until soft and translucent, about 5 minutes
Add garlic, ginger and curry powder; sauté until fragrant, about 1 minute (do not brown garlic)
Add tomatoes and bay leaf; cook, uncovered,until tomatoes are slightly reduced, about 3 minutes
Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer about 8 minutes
Add edamame (soya beans) and peanut butter; stir to combine, add coriander and spinach; cook until thoroughly heated and spinach wilts, about 2 minutes, season with salt and pepper
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