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Peanutty African Stew

Servings: 8

Prep Time: 10 minutes

Cook Time: 25 minutes

Nutritional Information:

260 calories, 12 g total fat (2 g saturated fat), 1 mg cholesterol, 526 mg sodium, 31 g total carbohydrate, 10 g protein


1 cup instant brown rice
2 cups chicken broth (reduced sodium)
1/3 Tbsp. dehydrated onion (minced)
1/2 tsp. garlic powder
1/2 tsp. ginger (ground)
1/8 tsp. crushed red pepper (optional)
1 sweet potato (2 cups, peeled and diced)
1 can tomatoes (diced, 14.5 ounces, with liquid)
1/2 tsp. salt (optional)
1/2 cup peanut butter (creamy, reduced-fat)
1 1/4 cups milk (non-fat)
3 cups baby spinach (coarsely chopped)
1/4 cup peanuts (roasted, chopped)
Green onions (optional, thinly sliced for garnish)


Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.

Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.

Ladle stew into bowls and top with peanuts and green onion, if desired.