African Peanut Stew

African Peanut Stew
Ingredients
  • 1 Tbsp olive oil
  • 1 medium red onion, finely chopped
  • 1 medium pasilla pepper, finely chopped
  • 2 small carrots, chopped 1 rib of celery, chopped
  • 3 to 4 garlic cloves, minced
  • 2 Tbsp minced ginger
  • [q:1 1/2] tsp curry powder
  • [q:2 1/2] tomatoes, chopped
  • 4 cups low-sodium chicken broth
  • 1 sweet potato, peeled and chopped into [q:1/2] inch cubes
  • 1 to [q:1 1/2] cups shelled edamame
  • [q:1/4] cup natural peanut butter
  • [q:1/4] cup chopped cilantro
  • 2 to 3 cups spinach, chopped
  • [q:1/2] tsp salt, to taste
  • Black pepper, to taste
Directions
  1. Heat the olive oil in a large pan over medium heat.
  2. Sauté the onion, green pepper, carrots and celery for 5 minutes or until they are soft and translucent.
  3. Add the garlic, ginger and curry powder and sauté for 1 to 2 minutes or until they are fragrant. Be sure not to brown the garlic.
  4. Add the tomatoes and cook for about 3 minutes until they have reduced.
  5. Add the broth and the sweet potatoes and bring the stew to a boil.
  6. Reduce the heat to low and let it simmer for 8 minutes or until the sweet potato chunks are tender. (Covering the pan will help the potatoes cook faster.)
  7. Add the edamame and peanut butter and stir until the peanut butter is fully dissolved and the beans are heated.
  8. Add the spinach and cilantro and stir until the spinach is wilted.
  9. Season the stew to taste with salt and pepper.
  10. Serve the stew over rice, couscous or the starch of your choice.

Peanut Butter Granola Bars

Peanut Butter Granola Bars
Prep Time
20 minutes, plus chill time
Number of Servings
12 bars
Ingredients
  • [q:2 1/2] cups crispy rice cereal
  • 2 cups quick-cooking oats
  • [q:1/2] cup packed brown sugar
  • [q:1/2] cup honey
  • [q:1/2] cup crunchy peanut butter
  • 1 tsp vanilla extract
  • [q:1/2] cup raisins or craisins (optional)
Directions
  1. Stir rice cereal and oats (raisins / craisins optional) together in a large bowl.
  2. Grease a 9 by 13 baking dish.
  3. Combine brown sugar and honey in a small saucepan over medium heat. Bring to boil.
  4. Remove from heat, stir in peanut butter and vanilla until smooth.
  5. Mix sugar mixture into cereal and oats. Mix quickly!
  6. Press into pan, smooth top using a spatula.
  7. Allow to cool, then cut into squares.
Nutrition Info
1 bar: 262 Calories, 7 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 22 g Total sugars (17 g Added sugars), 4 g Fiber, 7 g Total fat (1 g sat), 5 mg Sodium, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B3 (niacin), Iron, Magnesium, Zinc
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