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Curried Sweet Potato and Peanut Stew
Number of Servings: 4
Serving Size: 1 1/3 cup
This stew is perfect year-round, although it's most appreciated on a cold winter night!
|canola oil||1 Tbsp|
|diced onions||1 cup|
|medium sweet potatoes (1 lb), peeled and cut into 1/2-inch cubes||3|
|of 15 1/2 oz can chickpeas||0.50|
|of a 16 oz can dark kidney beans, rinsed and drained||0.50|
|(14 1/2 oz) diced tomatoes||1 can|
|(14 oz) vegetable broth||1 can|
|reduced-fat peanut butter||3 Tbsp|
|ground cumin||1.50 tsp|
|curry powder or ground cinnamon||0.50 tsp|
|black pepper||0.25 tsp|
|chopped fresh cilantro leaves||0.25 cup|
Heat canola oil in a Dutch oven over medium-high heat. Add onions and cook 6 minutes or until 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, if desired.
|Calories from Fat 80|
|Total Fat 9g|
|Saturated Fat 1g|
|Dietary Fiber 10g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 2 1/2 Starch 2 Vegetable 1 1/2 Fat|
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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