West African Peanut Stew Recipe

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Ingredients:

Serving

cooking spray
2 cups diced onion (1 large)
1 1/2 cups diced green bell pepper (1 large)
5 cups diced peeled sweet potato (3 medium)
1 (28-oz) can diced tomatoes, undrained
1/2 cup creamy peanut butter
5 cups fat-free , less-sodium chicken broth
2 tbsp brown sugar
1 tbsp bottled minced ginger
1/2 tsp ground red pepper
1/4 cup chopped peanuts

Directions:

Heat a Dutch oven over medium-high heat; coat with cooking spray. Add onion and bell pepper; coat with cooking spray. Sauté 3 minutes.
Stir in sweet potato and next 6 ingredients. Cover and bring to a boil; reduce heat, and simmer, covered, 40 minutes, stirring occasionally. Ladle soup into individual bowls; sprinkle with chopped peanuts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	180.25 Kcal (755 kJ)
Calories from fat	60.24 Kcal
		% Daily Value*
Total Fat	6.69g	10%
Sodium	249.22mg	10%
Potassium	515.71mg	11%
Total Carbs	17.95g	6%
Sugars	7.09g	28%
Dietary Fiber	2.91g	12%
Protein	13.49g	27%
Vitamin C	25.1mg	42%
Vitamin A	1.1mg	35%
Iron	12mg	67%
Calcium	95mg	10%

Amount Per 100 g
Calories	90.49 Kcal (379 kJ)
Calories from fat	30.24 Kcal
		% Daily Value*
Total Fat	3.36g	10%
Sodium	125.12mg	10%
Potassium	258.91mg	11%
Total Carbs	9.01g	6%
Sugars	3.56g	28%
Dietary Fiber	1.46g	12%
Protein	6.77g	27%
Vitamin C	12.6mg	42%
Vitamin A	0.5mg	35%
Iron	6mg	67%
Calcium	47.7mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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