African Ground Nut Stew with Sour Cream-Chive Topping

Vegetarian
Gluten Free
Health score
36%
African Ground Nut Stew with Sour Cream-Chive Topping
45 min.
6
379kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes diced undrained canned
  • teaspoons canola oil 
  • 0.5 teaspoon pepper red crushed
  • cup dry-roasted peanuts unsalted chopped
  • 0.3 cup chives fresh minced
  •  garlic cloves minced
  • 0.8 cup bell pepper red chopped
  • pound potatoes red quartered
  • teaspoon salt 
  • cup cup heavy whipping cream fat-free sour
  • cups sweet potatoes cubed peeled (1-inch) ()
  • 2.5 cups vegetable broth organic (such as Swanson Certified )
  • 1.3 cups onion yellow thinly sliced

Equipment

  • bowl
  • dutch oven

Directions

  1. Combine sour cream and chives in a small bowl; cover. Refrigerate 2 hours.
  2. Heat oil in a Dutch oven over medium-high heat.
  3. Add onion and bell pepper; saut 3 minutes or until tender.
  4. Add garlic; saut 30 seconds. Stir in peanuts, salt, and crushed red pepper; saut 2 minutes.
  5. Add potatoes, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until the potatoes are tender.
  6. Place 1 2/3 cups stew into each of 6 bowls; top each serving with about 2 1/2 tablespoons sour cream mixture.

Nutrition Facts

Calories379kcal
Protein13.59%
Fat31.04%
Carbs55.37%

Properties

Glycemic Index
45.83
Glycemic Load
13.15
Inflammation Score
-10
Nutrition Score
27.352173800054%

Flavonoids

Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
1.78mg
Kaempferol
0.4mg
Myricetin
0.06mg
Quercetin
7.42mg

Nutrients percent of daily need

Calories:378.83kcal
18.94%
Fat:13.92g
21.41%
Saturated Fat:2.06g
12.9%
Carbohydrates:55.87g
18.62%
Net Carbohydrates:46.16g
16.78%
Sugar:13.74g
15.26%
Cholesterol:3.45mg
1.15%
Sodium:1180.78mg
51.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.72g
27.44%
Vitamin A:13881.1IU
277.62%
Manganese:1.25mg
62.47%
Vitamin C:48.55mg
58.84%
Potassium:1370.93mg
39.17%
Fiber:9.71g
38.85%
Vitamin B6:0.7mg
35.04%
Vitamin B3:6.9mg
34.51%
Copper:0.67mg
33.48%
Magnesium:116.87mg
29.22%
Phosphorus:278.98mg
27.9%
Vitamin B1:0.35mg
23.48%
Folate:92.18µg
23.04%
Iron:3.6mg
20.01%
Vitamin B5:1.74mg
17.43%
Vitamin E:2.49mg
16.63%
Calcium:165.4mg
16.54%
Vitamin K:16.55µg
15.76%
Vitamin B2:0.25mg
14.97%
Zinc:1.69mg
11.26%
Selenium:6.01µg
8.58%
Vitamin B12:0.12µg
1.92%
Source:My Recipes