Peanut stew with tofu, sweet potato and kale
42 min · 26 g protein · 430 cals / serving
A warming one-pot stew in the West African style: sweet potato, tomato, ginger and a little chili simmered in a peanut-rich broth, with cubes of tofu and a big handful of kale. Finished with lime and chopped peanuts.
Ingredients
- 2 tsp canola oil
- 1 large onion, chopped
- 1 red bell pepper, chopped
- 4 cloves garlic, minced
- a 4 cm (1 1/2-inch) piece ginger, grated
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp red pepper flakes, or a little chopped Scotch bonnet
- 2 tbsp tomato paste
- 1 large sweet potato, peeled, 1.5 cm (1/2-inch) cubes, or a bag of pre-cubed
- 1 can (14 oz) canned crushed tomatoes
- 2 1/2 cups vegetable broth
- 3/4 tsp salt
- 2 1/2 tbsp peanut butter, natural, unsweetened
- 1/3 cup powdered peanut butter
- 1 block (14–16 oz) prepared extra firm tofu, patted dry, cut in 2 cm (3/4-inch) cubes
- 4 cups kale, chopped, or a bag of ready-chopped
- 1 tbsp lime juice
To serve
- 2 tbsp roasted unsalted peanuts, chopped
- a small handful fresh cilantro, chopped
Steps
- Heat the oil in a large pot over medium heat. Cook the onion and red pepper for 6 minutes, until soft.
- Add the garlic, ginger, cumin, coriander and pepper flakes for 1 minute, then the tomato paste for a minute more.
- Add the sweet potato, crushed tomatoes, broth and salt. Bring to a boil and simmer, partly covered, for 10 minutes, until the sweet potato is nearly tender.
- Whisk both peanut butters with a ladle of the hot broth until smooth, stir it into the pot, then add the tofu and simmer 6 minutes, stirring now and then, until the sweet potato is soft and the stew has thickened.
- Stir in the kale for 2–3 minutes, until it wilts, then the lime juice. Taste for salt and heat and serve scattered with peanuts and cilantro, with rice if you like.
Good to know
No powdered peanut butter?
Use 5 tablespoons (80 g) of regular peanut butter instead. It is a little richer, at about 63 instead of 66.
Can I use chickpeas instead of tofu?
Yes, two cans, drained. It becomes the most common home version of the stew, with less protein per bowl.
Per
- Calories
- 75
- Protein
- (24%)
- 4 g
- Fat
- (39%)
- 3 g
- Carbohydrates
- (37%)
- 8 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 195 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1718 kcal goes into the pot and 2519 g of ingredients comes out as about 2300 g of food: 75 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.