Curried Sweet Potato and Peanut Stew
Courtesy of CanolaInfo
Servings: 4
Prep Time: n/a Cook Time: 33 Min. What you need:
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+ 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) What to do:
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 Nutritional information:
Calories: 335; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Total Carbs: 52g; Fiber: 10g; Protein: 12g; Sodium: 805mg;
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