West African Peanut Stew

Author: Paul Turcotte
282kcal
This rich, savory, and thick stew originates from Mali, featuring a velvety base of ground peanuts (or peanut butter), tomato paste, and spices resulting in a comforting, creamy, and flavorful dish.
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Prep 1 hour
Cook 45 minutes
Servings 8
Course Main Courses, Soup
Cuisine African, High Protien
Keyword one pot meal, stew, Vegan Comfort Food

Ingredients

  • 1 large onion chopped
  • 1 Tbsp water as needed for onion saute
  • 3 cloves garlic minced or pressed
  • 2 sweet potatoes cubed
  • 1 Tbsp fresh ginger grated or 1 tsp powder
  • 1 tsp cumin
  • 1 tsp cinnamon
  • ¼ tsp cardamon
  • ¼ tsp red pepper flakes see notes
  • 2 Tbsp tomato paste
  • 1 can diced tomatoes, 15 oz. see notes
  • 1 can chickpeas, drained and rinsed
  • ¾ cup peanut butter see notes
  • 6-8 cups vegetable broth
  • 4 cups collard greens see notes
  • ½ tsp salt
  • ¼ tsp ground black pepper

Equipment

  • 1 Large stock pot

Instructions

Prep Notes:
  1. Sweet potato prep: Cut medium sized potatoes into cubes about ½” to ¾”. To peel or not to peel, that is the question.  Potato skins are nutritious and add valuable non-soluble fiber to your meal.  However, peeled potatoes break down faster and add more creaminess to the stew. 
  2. Collard greens prep: Use a sharp knife to remove each main stem (cut along the side of each stem), then stack the leaves and cut them into around 1/2-inch wide x 3” strips to make them easier to eat. Place the chopped collard greens in a colander and rinse very well. Cover the greens with water in a bowl. Add 2-3 Tbsp of apple cider (or other) vinegar for 10 to 15 minutes to help break down plant fibers. Massage firmly for a couple of minutes, then rinse and drain.  Stew can be made with or without the collard greens.
Instructions
  1. Over medium heat, add chopped onion and bell pepper and water sauté until onions are translucent, about 3 to 4 minutes then add garlic and stir for adan ditional minute.
  2. Add cumin, cinnamon, cardamon, red pepper and stir together. Let cook for one minute, careful not to burn. Add potatoes, chickpeas, tomatoes, and stir together. Let cook for 5-7 minutes allowing the potatoes to soften a bit.
  3. Add vegetable stock, peanut butter and tomato paste. Stir together until the tomato paste is combined with the other ingredients. Cover, turn heat down to low and allow to simmer for 20 to 30 minutes, until sweet potatoes fork tender.
  4. Remove cover, add collard greens. Taste the broth and add more salt and pepper if desired. Allow to cook for another 5 minutes or until to the consistency you desire.  The sweet potatoes will break down and thicken the stew when cooked longer. 

Notes

Hot spicing: It’s very challenging to remove the heat from hot peppers once added. So use caution if you don’t like it too hot.  Add hot spicing gradually. You can substitute red pepper flakes for sriracha, cayenne, or perhaps a milder Kashmiri red pepper powder.  Add half of what you plan to use with the spices, and adjust the heat to taste before serving.
Chickpeas can be substituted with red kidney beans.  
Add more broth if needed for the desired consistency.
Garnish with chopped dry-roasted peanuts and/or cilantro 
Serve with rice, grain of choice, hearty whole grain bread, or just by itself.

High Protien

Pepita Dijon Salad Dressing

Author: Paul Turcotte
106kcal
A versatile, nutty, and somewhat creamy dressing that incorporates raw pumpkin seeds with the tangy bite of Dijon mustard and spices.
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Prep 15 minutes
Servings 4
Course Sauces & Dressings
Cuisine Gluten-Free, High Protien
Keyword dressing, oil-free

Ingredients

  • 1 cup water or vegitable broth less for ticker
  • 1/4 cup Lemon Juice
  • 1/2 cup raw pumpkin seeds
  • 1 tsp Better Than Bouillon vegitable or other bouillon
  • 2 tsp Dijon Mustard
  • 2 tsp Coconut Aminos
  • ½ tsp garlic powder
  • ½ tsp ground ginger
  • 3 Majool dates - 6 Deglet noor or other
  • 1 tsp tapioca flour or corn starch

Instructions

  1. Place all of the ingredients in a high-speed blender and blend for a minute or so, scrap down the sides and top and continue blending until smooth.

Notes

If you like a creamy dressing, you can reduce the water or broth.  You can also increase the tapioca or cornstarch as a thickener.
Optional additions:
¼ teaspoon ground cumin 
1 tablespoon of sunflower seeds 

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