Wednesday, January 20, 2010

Healthy Stew Recipe

West African Peanut Stew

A lot of people have made New Year's resolutions to eat healthier. I know I used to do that years ago. But little by little, over the years, my husband and I have managed to compile a yummy supply of healthy recipes that we love to eat on a regular basis. Then we don't feel so bad when we do eat the not-so-good-for-you stuff!

We both became vegetarians about 9 years ago. I am a strict vegetarian, but he eats salmon for the health benefits. Heart disease runs in his family, so I'm always on the lookout for healthy and delicious recipes that we both enjoy. And I have autoimmune diseases that flare up now and then, so I figure if I can at least do everything within my power to stay healthy, darn tootin' I will!

Here's a recipe that's a bit exotic, but so rich and satisfying you'd never know how healthy it was. I just made this tonight, and didn't think of blogging it till I was putting the leftovers in this bowl!


West African Peanut Stew
Serves 4

1 tablespoon olive oil
1 large onion, chopped
2 jalapeños, seeded and chopped
1 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1-1/2 cups low sodium vegetable broth
1 cup water
2 sweet potatoes, peeled and cut into bite-sized chunks
2 plum tomatoes, or 1 large tomato, diced
1/2 cup natural peanut butter
1 can low sodium black beans, drained and rinsed
1 cup frozen corn
5 oz. fresh spinach, roughly chopped

..............................................................................................

In a large pot, heat the olive oil and sauté the onions and jalapeño for about 3 minutes. Add the cumin, ginger and cinnamon and cook 1 minute more.

Add the vegetable broth, water, sweet potatoes and tomatoes. Bring to a boil, reduce heat, and simmer for 15 minutes.

Add the peanut butter, black beans and corn. Stir well. The add as much spinach as you can fit in the pot, and when that has settled, add more! You can't get too much spinach! Simmer 10 minutes more.


If you like a bit more kick, leave the seeds in the jalapeños. Crunchy or creamy peanut butter... it doesn't matter as long as the only ingredient is peanuts! Sometimes I add some brown rice if I need to stretch it. If you're a meat eater, by all means use low sodium chicken stock if you want. This is a great winter recipe. Let me know if you try it and what you think!

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10 Comments:

Blogger Marilyn said...

Sounds good..... Tried to get hubby to be more vegetarian BUT it was of no use!! I eat very little beef or poultry but I do eat seafood occasionally!!
**Smile**
Marilyn
xxoo

January 21, 2010 at 3:51 AM  
Blogger Heather said...

wow, this looks so good! Thanks for sharing your recipe :)

January 21, 2010 at 8:16 AM  
Blogger The Pink Birdhouse said...

Hi Pam, I just made chicken stew yesterday, with potatoes, carrots, celery and peas and it was yummy, just the thing for a winter evening meal! And the kids all eat it, which is a bonus, and I do not have to hear, "don't you have anything else that I can eat?" :-) I like your recipe and will get a copy of it and add it to my ever growing ring book of recipes that I thought sounded good here on blogger. thanks for sharing. I do so loovvvve all the things that people blog about, bit gives us a little peek into each other's lives. hugs from here, debby

January 21, 2010 at 10:42 AM  
Blogger Eastlake Victorian said...

Hi Marilyn-

When we decided to become vegetarian, we were eating mostly white meat chicken anyway, so it was pretty easy to go all the way. They have such good meat substitutes nowadays! ;-D

-Pam

January 21, 2010 at 12:33 PM  
Blogger Eastlake Victorian said...

Heather-

Glad you stopped by! Let me know if you make this stew and what you think of it!

-Pam

January 21, 2010 at 12:40 PM  
Blogger Eastlake Victorian said...

Hi Debby-

That's great to have recipes all your kids actually enjoy! This one is a bit unusual... don't know if kids would like it. It's true, I've found some great looking recipes from fellow bloggers, and have tried some (mostly the desserts!). Yummy!

-Pam

January 21, 2010 at 12:44 PM  
Blogger Lady Prism said...

* Ooooh such a pretty tempting bowl of comfort! This recipe is so unique. It's a must try for me! :D

* I love your blog! :)

January 22, 2010 at 3:56 AM  
Blogger Eastlake Victorian said...

Hi Lady Prism-

If you try this recipe, let me know if you like it!

-Pam

January 22, 2010 at 2:33 PM  
Blogger BumbleVee said...

sounds yummy.... and....

I'm not chortling anymore about us having lovely sunny and warm....it nose dived again. Cold and windy...drifting big time... brrrr.... not going outside til I see some sun!

Maybe I'll give this a try tomorrow..I just baked a loaf of peasant type bread...mmm.. soup and a big chunk of toast...

January 23, 2010 at 11:19 PM  
Blogger Eastlake Victorian said...

Hi Veronica!

MMmmm peasant bread! I love bread, especially fresh baked!

Our temps are still pretty warm, but after tomorrow, will plummet again. I guess that was it for our hint of Spring!

-Pam

January 23, 2010 at 11:44 PM  

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