非洲花生炖菜

Ingredients

• 2杯棕色basmati大米（如有必要，无麸质）
• 1 tablespoon high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil)
• 2 yellow onions, cut into 1/2-inch dice
• 6 cloves garlic, minced
• 3墨西哥辣椒，播种和切碎
• 2 tablespoons curry powder
• 1 tablespoon minced fresh ginger
• 4 cups low-sodium vegetable broth
• 2 cups boxed or jarred chopped tomatoes, with juices
• 1/3 cup smooth or chunky all-natural unsalted peanut butter
• 1 3/4 pounds sweet potatoes, cut into 1-inch dice
• 4 cups shredded green or red Swiss chard
• Sea salt, to taste
• 1/3 cup coarsely chopped fresh cilantro

Directions

Cook rice according to package directions; cover and set aside.

Meanwhile, in a 5- to 6-qt saucepan or stockpot, heat oil on medium. Add onions and sauté, stirring occasionally, until tender, 5 to 7 minutes. Add garlic, jalapeños, curry powder and ginger and sauté for 1 more minute.

Stir in broth, tomatoes and peanut butter. Add potatoes and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until potatoes and chard are tender, uncovered, 12 to 14 minutes. Season with salt.

Divide rice among serving bowls. Top with stew and cilantro.

Nutrition Information

Serves: 10|Serving Size: 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro

Per serving:Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

Nutrition Bonus:Potassium: 875mg; Iron: 20%; Vitamin A: 318%; Vitamin C: 33%; Calcium: 10%