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Peanutty Stew

Peanutty Stew in a bowl
Makes: 8 servings

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

Ingredients

  • 1 cup instant brown rice
  • 2 cups low-sodium chicken broth
  • 1 teaspoon dehydrated onion, minced
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • cayenne pepper (optional )
  • 1 medium sweet potato, peeled and diced (about 2 cups)
  • 1 can (14.5 ounces) low-sodium tomatoes, not drained
  • salt (optional)
  • 1/2 cup reduced-fat creamy peanut butter
  • 1 1/4 cups fat-free milk
  • 3 cups baby spinach (coarsely chopped)
  • 1/4 cup chopped peanuts (optional)
  • 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
Nutrients Amount
Total Calories 230
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 145 mg
Carbohydrates 34 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 10 g
Vitamin D 0 mcg
Calcium 91 mg
Iron 1 mg
Potassium 524 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 230
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 1 mg
Carbohydrates 34 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 10 g
Minerals
Calcium 91 mg
Potassium 524 mg
Sodium 145 mg
Copper 0 mg
Iron 1 mg
Magnesium 82 mg
Phosphorus 222 mg
Selenium 7 mg
Zinc 1 mg
Vitamins
Vitamin A 241 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.3 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 43 mcg
Folate 30 mcg
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 34 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

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