African Style Pumpkin and Peanut Stew

Pumpkin and groundnuts (peanuts), with their beta carotene and protein, respectively, are staples in many West African kitchens. Prepared with fragrant spices, their flavors blend to create a hearty, healthy and flavorful stew. Try this vegetarian stew over cooked rice or quinoa.

Ingredients

1 tablespoon canola oil
1 medium yellow onion, cut in ¼-inch dice
2 cloves garlic, minced
2 tablespoons minced peeled ginger root, or 2 teaspoons powdered ginger
1 tablespoon packed brown sugar
2 teaspoons ground cinnamon
1 teaspoon curry powder
3 cups low sodium vegetable or chicken broth
1 (15-ounce) can solid pack pumpkin
2 medium sweet apples (e.g. Gala, Honey Crisp), cut in ½-inch dice
2 medium carrots, cut in ¼-inch rounds
2 medium red potatoes, cut in ½-inch dice
1 large stalk celery, cut in ½-inch dice
¾ cup chunky reduced-fat or regular peanut butter
¼ to ½ teaspoon hot sauce
Salt and pepper, to taste
Crushed peanuts or pumpkin seeds, for garnish
Chopped herbs (cilantro, parsley, or chives), for garnish

Directions

Before you begin: Wash your hands.

1. Heat the oil in a large non-stick saucepan over medium heat. Add the onion and garlic; cook and stir for about 5 minutes, until the onion is softened. Remove from the heat. Stir in the ginger root, brown sugar, cinnamon and curry powder, allowing them to blend for a fragrant aroma.
2. Add the broth and pumpkin; blend well. Mix in the apples, carrots, potatoes and celery. Reduce the heat to simmer; cover and simmer for about 25 minutes, until the vegetables and apples are tender.
3. Remove from the heat; cool slightly. Stir in the peanut butter. Season with hot sauce, salt and pepper.
4. To serve, garnish with crushed peanuts or pumpkin seeds and herbs.

Nutrition Information

Serving size: 1 cup
Serves 8

Calories: 270; Calories from fat: 100; Total fat: 11g; Saturated fat: 2; Trans fat: 0g; Cholesterol: 0mg; Sodium: 250mg; Total carbohydrate: 37g; Dietary fiber: 7g; Sugars: 14g; Protein: 9g