African Sweet Potato & Red Bean Stew

African Sweet Potato & Red Bean Stew

From the You Can Do It Diet support board. 

2 teaspoons olive oil
1 1/2 cups chopped onion {I use one large or 2 small onions}
1 garlic clove, minced
4 cups (1/2-inch) cubed peeled sweet potato (about 1 1/2 pounds) {I use a couple of medium-sized ones}
1 1/2 cups cooked small red beans {1 400g tin aduki beans, drained & rinsed}
1 1/2 cups vegetable broth {For a slow cooker, just enough water to cover, with a little stock powder added; probably around 350 ml}
1 cup chopped red bell pepper {1 red pepper, chopped}
1/2 cup water {125 ml}
1 teaspoon grated peeled fresh ginger
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 (14.5-ounce) can diced tomatoes, drained {1 400 gramme tin}
1 (4.5-ounce) can chopped green chiles, drained {I use 1 or 2 fresh chillies}
3 tablespoons creamy peanut butter {Chunky, which I prefer, is fine!}
3 tablespoons chopped dry-roasted peanuts {Or cashews!}
6 lime wedges

Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender. {I do this in microwave, it's much quicker!}
Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender. {If you don't have a slow-cooker, put in the bottom of a very slow oven for as long as it takes; it's pretty forgiving!}
Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges.


CALORIES 308(26% from fat); FAT 8.8g (sat 1.5g,mono 4.2g,poly 2.3g); PROTEIN 11.1g; CHOLESTEROL 0.0mg; CALCIUM 64mg; SODIUM 574mg; FIBER 10.2g; IRON 2.7mg; CARBOHYDRATE 49.9g