rice, peas, peanuts, tomato stew

Peanutty Stew

USDA SNAP-Ed Connection
A spicy and savory one pot dish that the whole family will enjoy. Add some cayenne pepper for an extra kick.

Ingredients 

  • 1 cup Brown Rice
  • 2 cups Chicken Broth
  • tsp Onion Minced
  • ½ tsp Garlic Powder
  • ½ tsp Ginger
  • cup Red Peppers Optional
  • 1 Sweet Potato Peeled and diced
  • 1 can Tomatoes 14.5 ounces, diced, with liquid
  • ½ tsp Salt
  • ½ cup Peanut Butter Creamy, reduced-fat
  • cup Milk Non-fat
  • 3 cups Baby Spinach
  • ¼ cup Peanuts Roasted, chopped
  • Green Onions Optional, for garnish

Equipment

  • Stovetop
  • Pot

Instructions

  • Wash hands with soap and water.
  • 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.

Notes

  • Substitute 12 ounces frozen spinach for fresh.
  • Flavor boosters: chopped cilantro, red and green peppers, raisins.
 
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Nutrition

Nutrition Facts
Peanutty Stew
Amount per Serving
Calories
 
204
Calories from Fat 108
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
6
mg
2
%
Sodium
 
503
mg
22
%
Potassium
 
376
mg
11
%
Carbohydrates
 
18
g
6
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
8
g
16
%
Vitamin A
 
5138
IU
103
%
Vitamin C
 
5
mg
6
%
Calcium
 
85
mg
9
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Baby Spinach, Brown Rice, Chicken Broth, Garlic Powder, Ginger, Green Onions, Milk, Onion, Peanut Butter, Peanuts, Red Pepper, Sweet Potatoes, Tomatoes