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This is an easy favorite.
African Sweet Potato Stew
6 servings 1 1/3 cups each,1 1/2 tsp peanuts 1 lime wedge.
2 tsp olive oil
1 1/2 cups chopped onions
1 clove minced garlic
4 cups (1/2"-3/4") cubed peeled sweet potato about 1 1/2 lbs.
1 can small red beans,rinsed
1 1/2 cups vegetable broth
1 cup chopped red bell pepper
1/2 cup water
1 tsp grated peeled fresh ginger
1/2 tsp salt
1/2 tsp ground cumin
1/4 tsp black pepper
1 (14.5 ounce) can diced tomatoes
1(4.5 ounce) can chopped green chilies
3 Tbsp.creamy peanut butter
3 Tbsp chopped dry-roasted. Peanuts
6 lime wedges
Heat oil in a nonstick skillet over med. heat.Add onion and garlic and cook until tender.Place onion mixture and next 10 ingredients,through chilies ,In a 5 quart slow cooker.Cover and cook on low 8 hours or until vegetables are tender.
Spoon 1 cup cooking liquid into a small bowl.Add peanut butter and whisk.Stir the mixture into the stew.Top with peanuts,serve with lime wedge
Fat-8.8g(sat 1.5 g, mono4.2g,poly 2.3g)
Calcium 64 mg
Sodium 574 mg
The recipe is easily doubled.I do not weigh the potatoes.4 HUGE ones for a double batch.Also,the peanuts and lime on the top of the recipe in on top and is considered in the counting of the nutrients
The following recipe cud be adapted for a slow cooker: http://allrecipes.com/recipe... .... I wud use all broth, no water. Omit spaghetti squash. Add extra beans! Reserve spinach and one can of green chiles to add during the last hour or half hour of cooking. Enjoy!
Nancy is a trusted home cook.
Cholent (made by Ashkenazi Jews) and hamim or adafinia (made by Sephardic Jews) is dish started on Friday just before sunset and cooked overnight for lunch on Saturday. Usually a mix of beans, eggs, potatoes, meat and vegetables, there are also vegetarian versions, with and without boosts of soy protein in some form.
You could take a regular (meat) version and just omit the meat, as many people do. http://toriavey.com/toris...
Or make one of these, designed as vegetarian from the start
and one more specifically for slow cooker
HalfPint is a trusted home cook.
Try some aloo gobi: http://www.theperfectpantry...
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Well played. You deserve a cookie.
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