AFRICAN SPINACH AND GROUNDNUT STEW (AKA PEANUT, KENYA/TANZANIA)
This is from "Best of Regional African Cooking". The original calls for 1/2 c. finely ground unsalted peanuts. That's too much work, so I substituted peanut butter. This is a very thick, rich vegetable side. It is not a stew like we think of stews in the US. My husband liked it, and it is the only spinach dish he will eat.
Provided by Debbie R.
Categories < 30 Mins
Time 25m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Saute onions and chili pepper in oil until onion is transparent.
- Add peanut butter and coconut milk slowly, stirring constantly until it comes to a boil. Add spinach. Salt to taste.
- Reduce heat and simmer 15 minutes or until spinach is cooked.
AFRICAN SPINACH AND PEANUT BUTTER STEW
Found online at www.fooddownunder.com, while looking for economical 'African' recipes. Tasty and nutritious, a vegetarian main dish or a good side dish. You could easily add garlic, cooking it with the onions, add some mushrooms, adding with the tomatoes, and I think some chilli, fresh, powdered or flaked, would also add a bit of spice to this very versatile dish!
Provided by Karen Elizabeth
Categories Stew
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Slice the onions and fry in oil until soft.
- Peel the tomatoes in boiling water (or use tinned tomatoes). Slice and add to the onions.
- Wash, trim and chop the spinach coarsely.
- Add to the stew and cook, covered, over a medium heat for 5 minutes, stirring to prevent sticking.
- Thin the peanut butter with hot water to make a smooth paste.
- Add to the stew.
- Season with salt and pepper and cook for another 5 - 10 minutes, stirring and adding water if necessary to prevent sticking.
- Serve over steamed rice, polenta, or mashed potatoes, in fact, you could eat it with anything, really!
A hearty stew that's super-easy to make and great for peanut butter lovers. Can be made vegetarian or with chicken. In a pinch, feel free to use vegetable or corn oil for peanut oil, powdered ginger for fresh, water for stock, etc. Kale works well in place of collard greens.
Provided by km1312
Categories Soups, Stews and Chili Recipes
Stews
Chicken
Time 1h5m
Yield 4
Number Of Ingredients 12
Steps:
- Heat the peanut oil in a large pot over medium-high heat; cook and stir the onion, garlic, and ginger in the hot oil until softened, about 5 minutes. Add the chicken; cook and stir until completely browned. Season with the crushed red pepper, salt, and black pepper. Pour the chicken stock over the mixture. Stir the sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low, cover the pot partially with a lid, and cook at a simmer for 15 minutes.
- Stir the tomatoes, collard greens, and peanut butter into the soup. Partially cover the pot again and continue cooking, stirring occasionally, another 20 minutes.
Nutrition Facts : Calories 730.6 calories, Carbohydrate 44.9 g, Cholesterol 70.1 mg, Fat 43.8 g, Fiber 11.1 g, Protein 45.5 g, SaturatedFat 7.7 g, Sodium 1470.3 mg, Sugar 14.5 g
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African cuisine is known for its diverse range of flavors and ingredients. One of the most popular African dishes is spinach and peanut butter stew. The dish is easy to prepare and uses simple ingredients that are readily available in most supermarkets. African spinach and peanut butter stew recipes are a culinary delight that offer a unique combination of flavors and nutrients.
What is African spinach and peanut butter stew?
African spinach and peanut butter stew is a savory dish that is made with spinach leaves and peanut butter. The stew is typically served over a bed of rice or another type of grain. The dish has its origins in West Africa, where it is a staple food. The rich and creamy texture of the peanut butter complements the leafy greens perfectly and creates a delicious, comforting meal.
What are the health benefits?
Spinach is a nutrient-dense leafy green that is rich in vitamins and minerals such as calcium, iron, and vitamin K. It is also packed with antioxidants that help to fight inflammation and prevent chronic diseases such as heart disease and cancer. Peanut butter, on the other hand, is an excellent source of protein and healthy fats. It is also rich in vitamins and minerals such as magnesium, potassium, and vitamin E. The combination of spinach and peanut butter creates a dish that is not only delicious but also provides a host of health benefits.
Variations on the recipe
There are many variations on the African spinach and peanut butter stew recipe. Some recipes call for the addition of chicken or other types of meat, while others are vegetarian or vegan. Some recipes use different types of greens such as kale or collard greens instead of spinach. The spices used in the recipe can also vary, with some recipes calling for cumin, coriander, or turmeric to add extra flavor.
How to make African spinach and peanut butter stew
To make a basic African spinach and peanut butter stew, you will need the following ingredients:
- 4 cups of chopped spinach leaves
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 cup of peanut butter
- 4 cups of chicken or vegetable broth
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 2 tablespoons of olive oil
To prepare the stew, follow these steps:
Step 1:
In a large saucepan, heat olive oil over medium heat. Add the diced onion and sauté until soft and translucent, for about 3 minutes.
Step 2:
Add the minced garlic to the saucepan and sauté for an additional minute.
Step 3:
Add the chopped spinach to the saucepan and stir to combine with the onion and garlic. Cook for about 5 minutes, or until the spinach is wilted.
Step 4:
Add the chicken or vegetable broth to the saucepan and stir to combine with the spinach mixture.
Step 5:
Add the peanut butter to the saucepan and stir to combine. Cook for an additional 10 minutes, stirring occasionally, until the stew is creamy and well combined.
Step 6:
Add the salt and black pepper to the saucepan and stir to combine.
Step 7:
Remove the saucepan from heat and serve the stew over a bed of rice or another type of grain.
Conclusion
African spinach and peanut butter stew is a delicious and nutritious dish that is easy to prepare and perfect for any occasion. The combination of spinach and peanut butter creates a unique flavor profile that is sure to delight your taste buds. Whether you follow a vegetarian or vegan lifestyle or prefer to add meat to your stew, there are many variations on the recipe that you can try. So why not give this delicious African dish a try and discover why it is so beloved by people around the world.
African Spinach and Peanut Butter Stew: Valuable Tips
African Spinach and Peanut Butter Stew is a delicious and healthy recipe that has a unique taste that is loved by many across the world. Although it is called a stew, it is more of a soup because it has a lot of liquid, and it is served hot. It is made from vegetables, peanut butter, spices, and other ingredients, which are combined together to create an authentic African flavor. If you are planning on making this recipe, here are some valuable tips that you can follow to help you achieve the best results.
1. Choose the Right Ingredients
The first step in making African Spinach and Peanut Butter Stew is to choose the right ingredients. Make sure that you use fresh spinach, tomatoes, onions, garlic, and ginger. The peanut butter that you use should be smooth and of good quality to ensure that your stew is creamy and flavorful. You can also add other vegetables like bell peppers and carrots to give your stew more color and flavor.
2. Wash Your Vegetables Thoroughly
The second tip when making African Spinach and Peanut Butter Stew is to make sure that you wash your vegetables thoroughly. This is important because you want to remove any dirt or bacteria that might be on them. You can use a vegetable brush to scrub the skin of the vegetables or soak them in water for a few minutes to loosen any dirt. Rinse the vegetables thoroughly under running water, and pat them dry with a clean towel.
3. Cut Your Vegetables into Small Pieces
When making African Spinach and Peanut Butter Stew, it is essential to cut your vegetables into small pieces. This is because you want them to cook evenly and blend together nicely in the stew. You can dice the onions, ginger, and garlic finely and chop the spinach into small pieces. You can also cut the bell peppers and carrots into small cubes.
4. Use the Right Spices
The spices you use in your African Spinach and Peanut Butter Stew can make a huge difference in the taste. Some of the common spices used in this recipe include cumin, coriander, chili powder, paprika, and cinnamon. Make sure that you use fresh spices that are not expired to ensure that you get the best flavor. You can also add some fresh herbs like thyme, parsley, or basil to give your stew more aroma and taste.
5. Prepare Your Peanut Butter Sauce Separately
When making African Spinach and Peanut Butter Stew, it is advisable to prepare your peanut butter sauce separately. This is because the peanut butter can stick to the bottom of the pot and burn, making your stew taste bitter. To prepare your peanut butter sauce, mix your peanut butter with a cup of warm water and stir it until it is smooth. You can also add some spices like curry or turmeric to give it more flavor.
6. Sauté Your Vegetables First
To get the best flavor and aroma in your African Spinach and Peanut Butter Stew, it is essential to sauté your vegetables first before adding them to the stew. This can help to enhance the flavor of the vegetables and remove any excess moisture. You can sauté your onions, garlic, and ginger in some oil until they are translucent and fragrant. Add your spices and sauté for a few more minutes before adding the vegetables.
7. Cook Your Stew Slowly
When making African Spinach and Peanut Butter Stew, it is essential to cook it slowly over low heat. This can help to develop the flavors and make the vegetables tender. You can add your peanut butter sauce to the stew and simmer it for about 30 minutes, stirring occasionally, until it thickens. Make sure that you do not overcook your vegetables to avoid losing their nutrients.
8. Serve Your Stew with Accompaniments
African Spinach and Peanut Butter Stew is best served with accompaniments like rice, couscous, or yams. You can also serve it with some fresh bread or chapati to soak up the stew. You can sprinkle some chopped peanuts or cilantro on top of the stew to give it more texture and flavor. Make sure that you serve your stew hot for the best taste.
9. Store Your Stew Properly
If you have any leftovers, you can store your African Spinach and Peanut Butter Stew in the refrigerator or freezer. Make sure that you store it in an airtight container to avoid contamination. You can reheat your stew in the microwave or on the stove, adding some water or stock to loosen it up.
Conclusion
African Spinach and Peanut Butter Stew is a great recipe that you can try out if you want to have a taste of Africa. By following the tips above, you can make a flavorful and healthy stew that you can enjoy with your family and friends. Remember to choose the right ingredients, wash your vegetables thoroughly, and cut them into small pieces. Use the right spices, sauté your vegetables first, and cook your stew slowly over low heat. Serve your stew with accompaniments, and store any leftovers properly. With these tips, you can make a delicious African Spinach and Peanut Butter Stew that is packed with flavor and nutrition.
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