Yield: 8 Servings | Serving Size: 1 cup

An image of Peanutty African Stew in a white bowl.

Option: Substitute 12 ounces frozen spinach for fresh. Add chopped cilantro, red and green peppers, or raisins.

Cost/Serving: $1.02

Ingredients:

1 cup instant brown rice

2 cups chicken broth

1 teaspoon dry onion, minced

1/2 teaspoon garlic powder

2 cups sweet potatoes, peeled and cut into small squares

1 (14.5-ounce) can diced tomatoes with liquid

1/2 teaspoon salt (optional)

1/2 cup creamy peanut butter 

1 1/4 cups nonfat milk

3 cups spinach leaves, chopped

 

Directions:

  1. Combine rice, broth, onion, garlic powder, sweet potato, tomatoes, and salt in a soup pot. Bring to a boil; then turn down to medium low. Cover; simmer for 10 minutes.
  2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes. 
  3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Ladle stew into bowls. If desired, top with peanuts and green onions.

 

Nutrition Facts: Servings: 8, Serving size: 1 cup
Amount per serving: Calories 220, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 280mg, Total Carbohydrates 32g, Dietary Fiber 4g, Total Sugar 8g (Incl. 0g Added Sugars), Protein 9g

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