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Peanutty Stew

Peanutty Stew

101 Ratings
101 Ratings
Recipe Image
Peanutty Stew in a bowl
Makes: 8 servings
Total Cost: $$$$

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 (instant)
  • 2 cups chicken broth (reduced sodium)
  • 1/3 tablespoon dehydrated onion (minced)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger (ground)
  • red pepper (optional, 2 tablespoons)
  • 1 sweet potato (2 cups, peeled and diced)
  • 1 can tomatoes, low-sodium (diced, 14.5 ounces, with liquid)
  • salt (optional, 1/2 teaspoon)
  • 8 tablespoons peanut butter (creamy, reduced-fat, 1/2 cup)
  • 1 1/4 cups skim milk
  • 3 cups baby spinach (coarsely chopped)
  • 1/4 cup peanuts (chopped)
  • green onion (optional, thinly sliced for garnish)

Directions

  1. Wash hands with soap and water.
  2. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
  3. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
  4. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
  5. 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.

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1 cup (223g)
Nutrients Amount
Total Calories 263
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 1 mg
Sodium 170 mg
Carbohydrates 35 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 12 g
Vitamin D 0 mcg
Calcium 101 mg
Iron 2 mg
Potassium 554 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 263
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 35 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 12 g
Minerals
Calcium 101 mg
Potassium 554 mg
Sodium 170 mg
Copper 349 mcg
Iron 2 mg
Magnesium 97 mg
Phosphorus 234 mg
Selenium 11 mcg
Zinc 2 mg
Vitamins
Vitamin A 215 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.2 mg
Vitamin C 11 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 57 mcg
Folate 49 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 38 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1 ounces
Protein Foods 1 1/2 ounces
Dairy 1/4 cups

Write a review

Tried this at the local annual EFNEP lunch and LOVED it! While my family is no longer receiving SNAP benefits I work with families who do and continue to need to stretch my own families food budget as far as possible. This soup was wonderful. Felt like a pricy trip to a Thai restaurant. I cant wait to make it for my family. I will add cilantro a red chilli paste and substitute fresh ginger to bring it up a notch.
09/13/11
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