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Here’s a really tasty “comfort” dish courtesy of fellow dietitian Lisa Andrews and her new book Heart Healthy Meal Prep. Rich and spicy, easy to prepare, and with a generous portion of 35 grams of carb, this Sweet Potato Peanut Stew has a lot going for it.
Table of contents
A “Must Try Recipe”
I’m back today to introduce you to a “must try recipe” developed by a fellow registered dietitian, Lisa Andrews, from her recent cookbook called Heart Healthy Meal Prep book.
Full disclosure, this is already the second time I’m making this recipe! We made this recipe while visiting our kids, and everyone at the table gave the recipe two thumbs up! So now that we are back home, we are ready to cook this delicious, warm, and comforting Sweet Potato Peanut Stew for Thanksgiving. Before we get started, I just want to point out a couple of key attributes to this book. Yes, it’s a cookbook, but it also helps with meal prep for six weeks – including the meal plan, shopping list, and step-by-step meal prep tips for each week. Thumbs up.
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Ok, Let’s Get Cooking.
Here are the Ingredients:
- 1 Tablespoon corn oil
- 1 small yellow onion, chopped
- 1 red bell pepper, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground allspice
- ½ teaspoon ground ginger
- ¼ teaspoon cayenne pepper
- 2 (15 ounce) cans no salt added crushed tomatoes
- 2 large, sweet potatoes, peeled and diced
- 2 cups low sodium vegetable broth
- And ½ cup natural peanut butter (get the peanut butter that has the oil separated at the top of the jar)
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Follow My Instructions
1 – In a large soup pot or Dutch oven, heat the oil over medium heat.
2 – Add the onion, bell pepper, and garlic and sauté for about 5 minutes until the vegetables are softened.
3 – Next, add the spices- cumin, allspice, ginger, and cayenne and stir to coat.
4 – Next, stir in the tomatoes, sweet potatoes, vegetable broth, and peanut butter.
5 – Reduce the heat to low, cover the pot and simmer for 25 minutes while stirring occasionally. You want to cook the stew until the sweet potatoes are very soft.
And the stew is now ready to serve. I’m serving this stew with a side of steamed vegetables and smoked turkey breast.
What Does This Recipe Contain? And How Many Does It Serve?
This recipe makes 4 servings, and each 1 cup serving contains 395 calories: 12 grams of protein, 35 grams carbohydrate, 9 g fiber, 19 grams of fat, 3 grams saturated fat, and 213 mg sodium.
Again, thank you, Lisa, for loaning us your recipe; I know this is going to be a regular dish on our menu during the fall and winter season. Let me know how you like it.
Cheers to your health.
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