budget-friendly meals to get the year started
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Originating from West Africa, peanut butter potato stew is a comforting dish that reflects the region's agricultural bounty and culinary creativity. The use of peanuts, a staple in many African cuisines, adds richness and depth to the stew, making it a hearty meal. This dish has gained popularity beyond its roots, often being adapted with local ingredients in various cultures.
Ingredients
- ●potatoes
- ●peanut butter
- ●onion
- ●garlic
- ●ginger
- ●vegetable broth
- ●tomatoes
- ●carrots
- ●spinach
- ●bell pepper
- ●coconut milk
- ●cumin
- ●coriander
- ●salt
- ●black pepper
Instructions
- 1Peel and chop potatoes into bite-sized pieces.
- 2Heat a large pot over medium heat and add oil until shimmering.
- 3Add chopped onion, garlic, and ginger; sauté until fragrant, about 3-4 minutes.
- 4Stir in diced tomatoes and cook for another 2-3 minutes until softened.
- 5Add chopped carrots and bell pepper; cook for 5 minutes until slightly tender.
- 6Pour in vegetable broth and bring to a boil.
- 7Add potatoes and reduce heat; simmer for 15-20 minutes until potatoes are fork-tender.
- 8Stir in peanut butter and coconut milk; mix well until combined.
- 9Add spinach and cook until wilted, about 2-3 minutes.
- 10Season with cumin, coriander, salt, and black pepper to taste.
- 11Serve hot, garnished with fresh herbs if desired.
Ingredient Alternatives
peanut butter
Healthier: natural almond butter
Cheaper: sunflower seed butter
Sunflower seed butter is often less expensive and nut-free.
coconut milk
Healthier: light coconut milk
Cheaper: milk
Milk is more affordable and lowers calories.
Techniques
sautéingsimmering
Equipment
large potcutting boardknifemeasuring cupsspoon
🌶️🌶️🌶️Lowpeanuts
Also Known As
African Peanut StewGroundnut Stew
Ingredients
- ●1 cup cooked lentils
- ●2 cups shredded cabbage
- ●1/2 cup diced bell pepper
- ●1/4 cup chopped red onion
- ●1/4 cup chopped fresh parsley
- ●1/4 cup olive oil
- ●2 tbsp apple cider vinegar
- ●1 tsp Dijon mustard
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the cooked lentils, shredded cabbage, diced bell pepper, chopped red onion, and chopped parsley.
- 2In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and black pepper to create the dressing.
- 3Pour the dressing over the salad ingredients in the large bowl.
- 4Toss everything together until well combined and the dressing evenly coats the salad.
- 5Let the salad sit for at least 15 minutes to allow the flavors to meld.
- 6Serve chilled or at room temperature.
Equipment
large bowlsmall bowlwhisk
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1 ripe pear, diced
- ●1/4 cup peanut butter
- ●2 tbsp maple syrup
- ●1/2 tsp cinnamon
- ●1/4 tsp salt
- ●1/4 cup chopped peanuts (for topping)
Instructions
- 1In a mixing bowl, combine the rolled oats, almond milk, diced pear, peanut butter, maple syrup, cinnamon, and salt.
- 2Stir the mixture until all ingredients are well combined.
- 3Divide the mixture evenly into two jars or containers with lids.
- 4Seal the jars and refrigerate overnight (or for at least 4 hours).
- 5In the morning, give the oats a good stir to combine any settled ingredients.
- 6Top with chopped peanuts before serving.
- 7Enjoy your Pear & Peanut Overnight Oats cold or at room temperature.
Equipment
mixing bowlspoonjars or containers with lids
Ingredients
- ●1 medium head of cauliflower, chopped
- ●1 cup green or brown lentils, rinsed
- ●1 medium onion, diced
- ●2 cloves garlic, minced
- ●1 carrot, diced
- ●1 celery stalk, diced
- ●1 can (14 oz) crushed tomatoes
- ●2 cups vegetable broth
- ●2 tbsp olive oil
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp red pepper flakes
- ●Salt and pepper to taste
- ●Fresh parsley for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add diced onion, carrot, and celery. Sauté for about 5 minutes until softened.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add chopped cauliflower and cook for 5 minutes, stirring occasionally.
- 5Add rinsed lentils, crushed tomatoes, vegetable broth, oregano, basil, and red pepper flakes. Stir to combine.
- 6Bring the mixture to a boil, then reduce heat to low and cover.
- 7Simmer for about 30-35 minutes, or until lentils are tender and the ragu has thickened. Stir occasionally and add more broth if needed.
- 8Season with salt and pepper to taste.
- 9Serve hot, garnished with fresh parsley.
Equipment
Large potWooden spoonMeasuring cupsMeasuring spoons
🌶️🌶️🌶️Low
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