Live Whole Health #45: Eating for Whole Health: African Sweet Potato Stew
Warm up with our Healthy Teaching Kitchen’s recipe for African Sweet Potato Stew! This heart healthy recipe is packed with fiber and beta-carotene.
The Jesse Brown VA Medical Center broadcasts a Healthy Teaching Kitchen LIVE on Facebook the second Thursday of every month at 10 AM (Central). Join Allison Chikos, RD, CSG, LDN as she teaches us how to cook healthy, delicious meals!
African Sweet Potato Stew
Yield ~5 servings
Serving Size ~1 ¾ cups
Ø 2 teaspoons olive oil
Ø 1 ½ cups onion, chopped
Ø ~4 cups sweet potato (peeled and diced into ~1/2-1 inch cubes
Ø 2 teaspoons garlic, minced
Ø 2 cups low sodium vegetable broth
Ø 1 can (14.5 oz) no salt added diced tomatoes
Ø 1 can (4 oz) fire roasted diced green chiles
Ø 2 tablespoons no salt added tomato paste (optional)
Ø 1 tablespoon curry powder
Ø ¼ teaspoon black pepper (plus more to taste if desired)
Ø ½ cup peanut butter
Ø 1 can (15.5 oz) low sodium garbanzo beans
Ø 2 cups fresh kale, chopped, stems removed
1. Add oil to a large pot and heat on medium high, add the onion and cook for 4-5 minutes (stirring as needed, until translucent).
2. Add the sweet potato and cook for ~4 minutes more, stirring occasionally.
3. Add the garlic and cook for ~1 minute.
4. Add the broth, diced tomatoes, chiles, tomato paste, curry, and black pepper. Stir and bring to boil. Cover with lid and simmer for ~10 minutes.
5. Stir in the peanut butter, beans, and kale. Replace the lid and let cook for about 5 minutes more.
Estimated per serving:
403 Calories, 56.2 g carbohydrate, 15.3 g fat, 14.3 g protein, 13.6 g fiber, 458 mg sodium
4 cups of diced sweet potato equals about 1 ¼ lbs (you’ll want to start with at least 1 ½ lbs sweet potato before it’s cleaned and peeled). You can swap out the kale with a few handfuls fresh spinach, swiss chard, or collard greens.