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African Sweet Potato Stew Recipe [ Cooks Recipse ]

African Sweet Potato Stew Recipe  [ Cooks Recipse ]

     


    components


    1 tablespoon olive oil

    1 large onion, chopped (approximately 2 cups)

    2 cups chopped cabbage (to shop time, use packaged slaw blend)

    3 to four cloves garlic, minced

    1 18-ounce can candy potatoes, drained and chopped

    1 14 half-ounce can tomato wedges or diced tomatoes, undrained

    1 half of cups tomato juice

    three/4 cup apple juice

    1 to 2 teaspoons grated sparkling ginger root

    1/four to half of teaspoon purple pepper flakes

    2 cups frozen reduce green beans

    1/three cup natural peanutbutter

    directions


    heal oil in a big skillet over medium-high warmness.

    add onion; cook, stirring, until smooth, about five minutes.

    mix in cabbage and garlic; prepare dinner, stirring, till cabbage is gentle-crisp, about five mins.

    stir in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes.

    lessen warmth to medium-low; cowl.

    simmer till warm and effervescent, approximately 6 mins.

    stir in inexperienced beans and simmer, uncovered, for 5 mins.

    stir in peanut butter till well mixed and hot, approximately 1 minute.

    serve stew with crusty bread and a salad, or spoon it over rice or mashed potatoes.

    comments

    consistent with serving:

    261 calories; 8g protein; 9g fats; 40g carbohydrates; zero cholesterol; 425mg sodium; 8g fiber.