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Sweet Potato Peanut Stew

Posted by Courtney Schupp | May 6, 2020

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Prep time: 15 minutes | Cooking time: 30 minutes | Servings: 8

Ingredients

  • 1 cup brown rice
  • 2 cups vegetable broth or chicken broth, reduced sodium
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder OR 4 cloves garlic
  • 1⁄2 teaspoon ground ginger
  • 1⁄8 teaspoon red pepper (optional)
  • 2 cups medium diced peeled sweet potato or yam
  • 1 can (14.5 ounces) diced tomatoes with liquid
  • 1⁄2 teaspoon salt
  • 1⁄2 cup creamy peanut butter
  • 1⁄4 cups nonfat or 1% milk
  • 3 cups baby spinach leaves, coarsely chopped
  • 1⁄4 cup chopped dry roasted peanuts (optional)
  • Green onion, thinly sliced (optional)

Live Well Tips

  • Broth can be pre-made or made with bouillon cubes. Do make with buillon, combine one cube with one cup very hot water.
  • Use frozen vegetables instead of fresh. They are just as nutritious!
  • Brown rice is a whole grain, which means it is higher in fiber and nutrients than plain white rice. Plus it can help you reach the recommendation to eat half of your grains as whole grains.

Directions

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

Cook Together! Making Stew with Kids

Take a familiar food like peanut butter and transform it into this hearty meal with your kids’ help. It will show them how foods can be part of more than one favorite thing.

Easy Tasks

  • Gather ingredients and equipment.
  • Wash fresh foods, drain, and pat dry.
  • Add toppings at the end of the meal.

Intermediate Tasks

  • Measure and pour spices.
  • Turn on and off stove burner.

Difficult Tasks

  • Measure and add peanut butter and milk to the pot.
  • Stir stew after adding ingredients.
  • Serve finished bowls.

Nutrition Facts

Serving size 1 cups: Calories–210; Protein–9g; Carbohydrate–24g; Total Fat–9g; Saturated Fat–2g; Cholesterol–0mg; Fiber–4g; Sodium-410mg; Vitamin C–15%; Vitamin A–120%; Iron–6%; Calcium–10%

Adapted from FoodHero.org, Oregon State University Extension