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African vegetable stew with sweet potato and peanuts



African vegetable stew with sweet potato and peanuts
 
Author:
Recipe type: Curries
Cuisine: African
Serves: 4
Prep time:
Cook time:
Total time:
 
Mild, creamy and packed with vegies, this will fast become a family favourite.
Ingredients
  • 2 tsp olive oil
  • 1 large brown onion, thinly sliced
  • 2 celery sticks, finely chopped
  • 1 large carrot, peeled, finely chopped
  • 2 garlic cloves, crushed
  • 1 tbs curry powder
  • 800g sweet potato, peeled, cut into 2cm pieces
  • 400g can no-added-salt diced tomatoes
  • 250ml (1 cup) water
  • 185ml (3/4 cup) light coconut milk
  • ½ tsp caster sugar
  • 40g (1/4 cup) roasted unsalted peanuts
  • 1 bunch English spinach, trimmed, leaves coarsely chopped
  • 2 cups steamed basmati rice, to serve
Instructions
  1. Heat the oil in a large saucepan over medium heat. Add the onion, celery and carrot and stir for 6-7 minutes or until soft. Add the garlic and curry powder and stir for 1-2 minutes or until aromatic. Add the sweet potato. Stir until combined.
  2. Stir in tomato, water and coconut milk. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 20 minutes or until sweet potato is just tender. Stir in sugar and half the peanuts. Cook, stirring occasionally, for 3-4 minutes to develop the flavours.
  3. Stir in the spinach. Cook for 1-2 minutes or until the spinach just wilts. Divide the stew and rice among bowls. Top with remaining peanuts.
Notes
Try swapping the English spinach with silverbeet. To prepare the silverbeet, cut along both sides of the stem to remove the leaves.

Why peanuts?

1) High in protein, healthy fats and dietary fibre

2) Provide potassium and are an excellent source of six of the B complex vitamins

3) High levels of nutrients



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