Hearty Peanut Stew
I’m back! Coming to you from Madrid, where I’ve been staying with my friends who moved here this fall, and we’ve been having a grand time! Their kitchen is very modestly sized, which has made me even more motivated to cook. I enjoy the challenge.
My favorite part of traveling is visiting the local grocery store and finding ingredients I’d never find back home. I’ve been here for about a week and have made myself right at home, cooking dinner for the roomies almost every night—some dishes have been more Spanish-inspired, while others, not so much. Today’s recipe? Definitely not Spanish, but it’s really flavorful and comforting, and it’s made with simple ingredients you can find anywhere. The ingredient list looks kinda long but I promise this is a really simple recipe.
My version of this West African Peanut Stew, also called maafe, may not be an authentic recipe, but it’s inspired by the classic dish. Maafe can have all kinds of variations depending on the region and cook, and while this version is pretty simple, it’s hearty, tasty, and warming. If you want to serve it with rice, it’s a great addition, but the stew is also just as good on its own.
This dish is rich and comforting. The peanut butter adds a creamy, nutty richness that balances out the heat from the crushed red pepper and the savory broth. Yum! I hope you try it!
~ Camilla
Harlan’s Food For Thought
Macronutrients content for the entire meal:
Calories: 2543
Protein: 248g
Carbohydrate: 120g
Fat: 118g
Macronutrients per portion (4 portions per meal):
Calories: 2
Protein: 62g
Carbohydrate: 30g
Fat: 30g
This is a high-protein meal with a moderate amount of carbohydrates and fat. If you're like me, and winter is "bulking season," then serving the stew over a bed of jasmine rice will add some additional carbohydrates and calories to facilitate those goals.
Today I wanted to discuss the many health benefits of one of the ingredients in this meal: Ginger.
Ginger is not only flavorful and aromatic, but it has been used for over 2,500 years for medicinal and therapeutic purposes. A substance called "gingerol" is what gives ginger its pungent scent and perceived "spice." Gingerol is a phytochemical. Phytochemicals are actually part of the plant's immune system, as they help defend it from fungi, viruses, and bacteria.
When ingested by humans, the phytochemical gingerol has the following studied benefits:
Anti-inflammatory: Gingerol inhibits the activation of certain pro-inflammatory mediators.
Antioxidant: Gingerol helps neutralize free radicals and improve mitochondrial function.
Anti-nausea: Gingerol accelerates emptying from the stomach to the small intestine and reduces nausea.
Managing blood sugar: Gingerol has been shown to increase insulin sensitivity.
Anti-cancer benefits: Studies concluded that gingerol has the ability to inhibit invasion and metastasis of certain cancer cell types.
If you ever have any diet or exercise questions, don't hesitate to reach out and schedule a consultation. It's a free benefit to you as part of your membership with Hale!
~ Harlan Wolff, Registered Nurse and Clinical Educator
West African Peanut Stew
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Serves: 4-6
Ingredients:
Olive oil (a few tablespoons)
1 yellow onion, diced
Salt, to taste
5-6 garlic cloves, grated
3 tbsp fresh ginger, grated
1 tsp cumin
Crushed red pepper (about 1 tsp or to your spice preference)
1 medium sweet potato, peeled and cut into cubes
1.5 lbs boneless, skinless chicken breasts, cut into 1/2-inch pieces
14.5 oz can crushed tomatoes
2.5 cups chicken stock
1/2 cup peanut butter (creamy works best)
16 oz bag of kale (or 1 large bunch), chopped
Fresh cilantro, chopped, for garnish
Optional: Chopped roasted peanuts for garnish
Optional: Rice, for serving
Instructions:
Cook the rice (if serving): If you’re serving this with rice, start by cooking that now.
Heat the olive oil: Add a few glugs of olive oil to a large pot or Dutch oven. Heat over medium until shimmering.
Sauté the onion: Add the diced onion to the pot and sauté for about 5 minutes, or until softened. Season with salt.
Add garlic and ginger: Stir in the grated garlic and ginger, and cook for another 5 minutes.
Season: Add the crushed red pepper and cumin. Stir everything together and let it cook for another minute or so.
Add the sweet potatoes and chicken: Toss in the sweet potatoes and chicken breasts, followed by the tomatoes, squeezing them and breaking them apart before adding them.
Add chicken broth: Pour in the chicken stock, just enough to cover everything. Bring to a simmer, then reduce the heat to low.
Simmer: Let everything simmer on low for about 30 minutes, or until the sweet potatoes are tender but not mushy.
Stir in peanut butter and kale: Stir in the peanut butter until it’s fully incorporated into the stew. Add the chopped kale and stir again, letting it cook down for about 10 more minutes. Taste for more salt and season accordingly.
Garnish and serve: Once the kale is wilted, garnish with chopped cilantro and optional roasted peanuts. Serve over rice if you like!
