Cooking with the Third Grade in Ancient Mali: Tigadegena Peanut Stew

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Almond butter offers healthy fats while sunflower seed butter is often more affordable.

chicken

🥗Healthier: tofu

💰Cheaper: beans

Tofu is a plant-based protein option, while beans can be more economical.

vegetable broth

🥗Healthier: homemade stock

💰Cheaper: water

Homemade stock can reduce sodium, and water is a cost-effective base.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutrient-dense, while collard greens are often less expensive.

Chop 1 onion and 2 sweet potatoes, leaving skins on.

Chop 2 cloves of garlic.

Measure 1 cup of frozen okra and add to the mix.

Chop 1 cup of summer squash and 1 cup of butternut squash.

Chop 1 cup of kale.

In a large pot, heat peanut oil and sauté onions until wilted and golden.

Add summer squash and garlic to the pot and stir.

Add sweet potatoes and okra to the pot and stir.

Prepare peanut sauce using sunflower seed butter and 1.5 cups of vegetable broth, adding salt and black pepper.

Pour peanut sauce into the pot and add chopped kale.

Cover the pot and let stew for a while to cook down the greens.

Add 1.5 cups of black-eyed peas to the dish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens