African Peanut And Squash Stew Recette

A vibrant and flavorful vegan African Peanut & Squash Stew, bursting with protein and exotic spices! This hearty, satisfying stew is perfect for a cozy weeknight dinner or a special occasion. Easy to make with simple ingredients, it's guaranteed to become a family favorite. Enjoy the rich peanut sauce, tender squash, and delightful black-eyed peas!

Préparation 20 min

Cuisson 55 min

Calories 253.7 kcal

Protéines 18g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour African Peanut And Squash Stew

2 tablespoons olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
1-2 small hot chili peppers, finely chopped (adjust to your spice preference)
1 inch fresh ginger, grated
2 tablespoons light brown sugar
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1.5 lbs butternut squash, peeled, seeded, and cubed
Up to 2 cups water (as an alternative to vegetable broth)
1/2 cup natural style creamy peanut butter
Salt and freshly ground black pepper, to taste
1 (15-ounce) can black-eyed peas, rinsed and drained
1/2 cup unsalted dry roasted peanuts (or salted peanuts), plus extra for garnish (optional)
2 cups vegetable broth (optional, if not using water)
Fresh cilantro, for garnish (optional)

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Comment préparer African Peanut And Squash Stew

Heat 2 tablespoons of olive oil in a large saucepan or Dutch oven over medium heat.
Add 1 medium onion, chopped, cover, and cook, stirring occasionally, until softened, about 5 minutes.
Stir in 2 cloves garlic, minced; 1-2 small chiles, finely chopped (adjust to your spice preference); 1 inch ginger, grated; 2 tablespoons brown sugar; 1 teaspoon ground cinnamon; and 1 teaspoon ground cumin. Cook for 1 minute more.
Add 1.5 lbs butternut squash, peeled, seeded, and cubed, and stir to coat with the spices.
Add 1 cup of vegetable broth (or water) and season with salt and pepper to taste.
Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes.
In a small bowl, whisk together 1/2 cup creamy peanut butter and 1 cup of vegetable broth (or water) until completely smooth.
Stir the peanut butter mixture into the stew. Cover and simmer for another 20 minutes, or until the squash is tender.
Add 1 (15-ounce) can black-eyed peas, rinsed and drained, and 1/2 cup roasted peanuts (or salted peanuts), and simmer for 5-10 minutes until heated through.
Taste and adjust seasonings as needed before serving. Garnish with fresh cilantro or chopped peanuts, if desired.

Nutrition Information (Approximate per serving)

Sodium

7 g

Sugar

23g

Fat

11g

Carbs

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Questions fréquentes

Combien de temps faut-il pour préparer African Peanut And Squash Stew ?

African Peanut And Squash Stew prend environ 75 minutes du début à la fin — environ 20 minutes de préparation et 55 minutes de cuisson.

Combien de calories contient African Peanut And Squash Stew ?

African Peanut And Squash Stew contient environ 253.7 calories par portion, avec environ 18 g de protéines, 9 g de glucides et 21 g de lipides.

De quels ingrédients ai-je besoin pour African Peanut And Squash Stew ?

Les principaux ingrédients de African Peanut And Squash Stew sont Olive Oil, Yellow Onion, Garlic Cloves, Hot Chili Pepper, Fresh Ginger, Light Brown Sugar. Consultez la liste complète avec les quantités ci-dessus.