African Pineapple Peanut Stew

May 16, 2023May 16, 20230 13
African Pineapple Peanut Stew served with rice
in Stew

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup onion , chopped
2 garlic cloves , minced
1 tablespoon olive oil
4 -5 cups kale or 4 -5 cups swiss chard ( 1 bunch )
1 can crushed pineapple , undrained
1/2 cup natural-style peanut butter
2 tablespoons soy sauce
1/2 cup cilantro , chopped
1 teaspoon sea salt , celtic ( more or less to taste )
1/2 cup peanuts , skinless , crushed ( more or less for garnish )
3 scallions , chopped ( more or less for garnish )

Nutrision Information

Servings Per Recipe
4
Calories
485
Sugar
17g
Fat
30g
African Pineapple Peanut Stew is a traditional dish in many African countries, especially in West Africa. It is a simple yet hearty stew made with crushed pineapple, peanut butter, and leafy greens, such as kale or spinach. The stew is usually served with rice or fufu, a starchy dough made from cassava or yams. The combination of sweet and savory flavors makes this dish unique and satisfying for lunch or dinner. Moreover, it is a great way to use leftover greens and fruits to make a healthy and flavorful meal.

Instructions

1.Heat olive oil in a large pot over medium heat.
2.Add chopped onion and garlic to the pot and sauté until softened for about 5 minutes.
3.Add chopped kale or Swiss chard and cook for a minute while stirring.
4.Add undrained crushed pineapple, peanut butter, soy sauce, cilantro, and celtic sea salt to the pot. Stir to combine all the ingredients together.
5.Let the stew simmer for 10 to 15 minutes, stirring occasionally.
6.Serve hot in bowls with crushed peanuts and chopped scallions for garnish, and with rice.

PROS

This African Pineapple Peanut Stew is easy to make, hearty, and flavorful.
The stew is rich in proteins, fibers, and antioxidants.

It is also vegan and gluten-free, making it suitable for different dietary preferences.

CONS

The stew contains peanuts and soy sauce, which can be allergenic to some people.
It is also high in calories, salt, and fats due to the peanut butter.

Excessive consumption can cause weight gain and health complications.

HEALTH & BENEFITS

African Pineapple Peanut Stew is rich in proteins, fibers, vitamins, and minerals. The kale or Swiss chard and pineapple provide Vitamins A, C, and K, Iron, and Potassium, which are essential for a healthy immune system, good vision, and strong bones.
The peanuts and peanut butter are rich in healthy unsaturated fats, plant-based proteins, and fibers, which help lower bad cholesterol levels, promote satiety, and reduce inflammation in the body.

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