Peanutty Stew
A spicy and savory one pot dish that the whole family will enjoy. Add some cayenne pepper for an extra kick.
- Yield
- 8 servings
- Serving size
- 1 cup
- Rating
- 3.48 of 5 (102 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1 ounces
- Protein Foods: 1 ounce
- Vegetables: 1/4 cups
Ingredients
- 1 cup instant brown rice
- 2 cups low-sodium chicken broth
- 1 teaspoon dehydrated onion, minced
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- cayenne pepper (optional)
- 1 medium sweet potato, peeled and diced (about 2 cups)
- 1 can (14.5 ounces) low-sodium tomatoes, not drained
- salt (optional)
- 1/2 cup reduced-fat creamy peanut butter
- 1 1/4 cups fat-free milk
- 3 cups baby spinach (coarsely chopped)
- 1/4 cup chopped peanuts (optional)
- green onion (optional, thinly sliced for garnish)
Directions
- Wash hands with soap and water.
- Combine first 9 ingredients in a soup pot.
- Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
- Stir in peanut butter and milk.
- Return to gentle simmer and cook uncovered for 5 minutes.
- Stir in spinach and cook until wilted, 2 to 3 minutes.
- Remove from heat.
- Ladle stew into bowls and top with peanuts and green onion, if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 230.48 |
| Total Fat | 6.79 g |
| Saturated Fat | 1.29 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.14 mg |
| Carbohydrates | 34.44 g |
| Dietary Fiber | 3.88 g |
| Total Sugars | 6.3 g |
| Added Sugars included | 1 g |
| Protein | 9.89 g |
| Calcium | 91 mg |
| Potassium | 524 mg |
| Sodium | 144.56 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 82 mg |
| Phosphorus | 222 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 241 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 43 mcg |
| Folate | 30 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 34 mg |
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/peanutty-stew. Federal works are public domain in the United States.