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Peanutty Stew

A spicy and savory one pot dish that the whole family will enjoy. Add some cayenne pepper for an extra kick.

  • 8 Servings
  • $3.00 - $5.99

Ingredients

  • 1 cup brown rice
  • 2 cups chicken broth
  • 1/3 tablespoon dehydrated onion
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger
  • red pepper
  • 1 sweet potato
  • 1 can tomatoes, low-sodium
  • salt
  • 8 tablespoons peanut butter
  • 1 1/4 cups skim milk
  • 3 cups baby spinach
  • 1/4 cup peanuts
  • green onion

Steps

1

Wash hands with soap and water.

2

Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.

3

Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.

4

Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.

5

Ladle stew into bowls and top with peanuts and green onion, if desired.

6

Substitute 12 ounces frozen spinach for fresh.

7

Flavor boosters: chopped cilantro, red and green peppers, raisins.

Ingredients

Serving Size: 1 cup (223g)

NutrientsAmount
Total Calories263
Total Fat10 g
Saturated Fat2 g
Monounsaturated Fat5 g
Polyunsaturated Fat3 g
Linoleic Acid3 g
α-Linolenic Acid0 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol1 mg
Carbohydrates35 g
Dietary Fiber4 g
Total Sugars6 g
Added Sugars included1 g
Protein12 g
Minerals
Calcium101 mg
Potassium554 mg
Sodium170 mg
Copper349 mcg
Iron2 mg
Magnesium97 mg
Phosphorus234 mg
Selenium11 mcg
Zinc2 mg
Vitamins
Vitamin A215 mcg RAE
Vitamin B60.4 mg
Vitamin B120.2 mg
Vitamin C11 mg
Vitamin D0 mcg
Vitamin E3 mg
Vitamin K57 mcg
Folate49 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin6 mg
Choline38 mg

Source:

  • Food Hero
  • Oregon State University Cooperative Extension Service