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Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

Peanut Stew


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins
  • Yield: 6 servings 1x

Description

Creamy, slightly spicy, and absolutely irresistible. This Peanut Stew has become a cold-weather staple in our house!


Scale

Ingredients

  • 1 tsp extra virgin olive oil (or 1 spritz with a misto sprayer)
  • 3 Tbsp chives (fresh or freeze-dried)
  • 1 red bell pepper, chopped
  • 1 jalapeno, seeded and diced*
  • 1 sweet potato, washed and diced
  • 1 28oz can diced tomatoes
  • 1/2 tsp kosher or sea salt
  • 1/4 tsp black pepper
  • 1/3 cup natural peanut butter**
  • 4 cups vegetable broth, I prefer homemade***
  • 1 tsp smoked paprika powder
  • 1/2 tsp cumin powder
  • 1/4 tsp cayenne powder
  • 1 15 oz can low sodium chickpeas, drained and rinsed****
  • 2 large handfuls of baby spinach or kale leaves

Instructions

  1. Heat oil in a large saucepan or Dutch oven over medium heat.
  2. Add the chives, bell pepper, jalapeno, sweet potato and tomatoes with juice. Increase the heat to medium high and simmer for about 5 more minutes. Add the salt and pepper.
  3. In a medium bowl, combine the peanut butter and 1 cup of the vegetable broth (watch splashing over the sides!). Stir until creamy and smooth.
  4. Add the peanut butter broth mixture, the remaining broth, smoked paprika, cumin, and cayenne to the tomato mixture on the stove.
  5. Cover the pan and bring to a boil. Reduce the heat to low to simmer for 10-15 minutes. The sweet potatoes should fall off the fork when pierced.
  6. Remove the lid and add the drained chickpeas to the soup mixture and add the dark leafy greens. Stir until the greens are wilted.

Notes

*You can omit the jalapeno and cayenne to reduce the heat of this dish.
**I prefer a natural peanut butter with just peanuts or peanuts and salt as the ingredients.
***FODY Foods Vegetable Soup Base works here too.
****To reduce sodium content in this dish, rinse chickpeas for at least 1 minute and purchase low sodium/no salt added canned goods/broth.

Adapted from Oh She Glows Cookbook

This recipe has not been tested for FODMAP content, but ingredients are used in low FODMAP amounts according to the Monash University app

  • Category: soup, stew, low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free
  • Cuisine: African

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 220
  • Sugar: 8 g
  • Sodium: 861 mg
  • Fat: 9 g
  • Carbohydrates: 27 g
  • Fiber: 7 g
  • Protein: 8 g