Curried Sweet Potato and Peanut Stew
Courtesy of CanolaInfo 4 Servings • 33 Min. Cook Time| Ingredients |
|---|
| 1 Tbsp. canola oil (15 mL) |
| 1 c. diced onion (250 mL) |
| 3 medium sweet potatoes (1 lb./500 g), peeled and cut into 1/2-in. cubes |
| 1/2 of 15.5 oz. (439 g) can chickpeas, rinsed and drained |
| 1/2 of 16 oz.( 455 g) can dark kidney beans, rinsed and drained |
| 1 can (14.5 oz./411 g) diced tomatoes |
| 1 can (14 oz./400 g) vegetable broth |
| 3 Tbsp. reduced-fat peanut butter (45 mL) |
| 1 1/2 tsp. granulated sugar (7 mL) |
| 1 1/2 tsp. ground cumin (7 mL) |
| 1/2 tsp. curry powder or ground cinnamon (2 mL) |
| 1/4 tsp. black pepper (1 mL) |
| 1/8 tsp. cayenne pepper (.5 mL) |
| 1/4 c. chopped fresh cilantro leaves (60 mL) |
Directions:
1. Heat canola oil in a Dutch oven over medium-high heat. Add onions and cook 6 minutes or until they are richly browned, stirring frequently.
2. Add potatoes and cook 2 minutes. Add remaining ingredients, except cilantro, and bring to a boil over high heat. Reduce heat, cover, and simmer 25-30 minutes or until potatoes are very tender. Spoon into bowls and serve topped with cilantro.
* Flavorful tip: Be sure to cook the onions the full 6 minutes to ensure rich, brown results.
* Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
Nutrition:
Calories: 335; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Total Carbs: 52g; Fiber: 10g; Protein: 12g; Sodium: 805mg;