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Sweet Potato Stew

QUICK FACTS

  PREPARATION TIME
10 min (for 8 serves)

 
  COOKING TIME
25 min (for 8 serves)
  SOUP
Vegetable
 

SUMMARY

 

A hearty soup that will comfort you to the soul and also a complete meal by itself. This fabulous dish is packed with fiber, vitamins, and minerals for optimum health.. 

INGREDIENTS

1.50 tablespoon (20 g)
  olive oil
1.50 onion (134 g)
  onion, chopped
4.50 clove (14 g)
  garlic, minced
750 g
  sweet potatoes, drained and chopped
3.00 tomato (501 g)
  tomato, cut into wedges or diced tomatoes
1.50 cup (396 g)
  tomato puree
375 g
  apple juice, unsweetened
6.00 cup (1,530 g)
  low-sodium beef stock
1.50 teaspoon (5 g)
  fresh ginger, grated
1.50 teaspoon (3 g)
  chili powder
150 g
  green beans
6.00 Tablepoon (84 g)
  reduced-fat peanut butter
2 g
  kosher salt
0.75 teaspoon (1 g)
  black pepper, ground
 

METHOD

1. Heal oil in a large skillet over medium-high heat. Add onion; cook, stirring, until tender, about 5 minutes.

2. Stir in garlic, sweet potatoes, tomatoes, tomato puree, apple juice, stock, ginger, and chili powder. Reduce heat to medium-low; cover. Simmer for 20-25 minutes or until potatoes are tender.

3. Stir in green beans and simmer, uncovered, for 5 minutes.

4. Stir in peanut butter until well blended and hot, about 1 minute.Season with salt and pepper to taste. Remove from heat.

5. Serve stew with crusty bread and a salad, or spoon it over rice.

  NUTRITIONAL PANEL
Per Serve
Energy:
581.2 kJ  (138.9 kcal)
Protein:
5.6 g
Total Fat:
3.2 g
-Saturated:
0.9 g
-Mono-Unsaturated:
0.9 g
-Poly-Unsaturated:
1.3 g
Total Carbs:
19.9 g
-Complex Carbs:
9.0 g
-Sugar:
10.9 g
Fibre:
2.6 g
Water:
281.2 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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