African Sweet Potato Stew with Red Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
58%
African Sweet Potato Stew with Red Beans
45 min.
6
280kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 4.5 ounce chiles green drained chopped canned
  • 14.5 ounce canned tomatoes diced drained canned
  • 3 tablespoons creamy peanut butter 
  • 3 tablespoons dry-roasted peanuts chopped
  • 1 teaspoon ginger fresh grated peeled
  • 1  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • 6  lime wedges 
  • 2 teaspoons olive oil 
  • 1.5 cups onion chopped
  • 1.5 cups beans red cooked
  • 1 cup bell pepper red chopped
  • 0.5 teaspoon salt 
  • 4 cups sweet potatoes and into cubed peeled 1 1/2 pounds
  • 1.5 cups vegetable broth 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • whisk
  • slow cooker

Directions

  1. Heat oil in a nonstick skillet over medium heat.
  2. Add onion and garlic; cover and cook 5 minutes or until tender.
  3. Place onion mixture in a 5-quart electric slow cooker.
  4. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender.
  5. Spoon 1 cup cooking liquid into a small bowl.
  6. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges.

Nutrition Facts

Calories280kcal
Protein14.18%
Fat25.86%
Carbs59.96%

Properties

Glycemic Index
59.88
Glycemic Load
14.52
Inflammation Score
-10
Nutrition Score
23.292174007582%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.19mg
Quercetin
11.28mg

Nutrients percent of daily need

Calories:279.98kcal
14%
Fat:8.58g
13.21%
Saturated Fat:1.49g
9.32%
Carbohydrates:44.78g
14.93%
Net Carbohydrates:34.6g
12.58%
Sugar:11.26g
12.51%
Cholesterol:0mg
0%
Sodium:713.65mg
31.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.59g
21.19%
Vitamin A:13668.32IU
273.37%
Vitamin C:56.4mg
68.37%
Manganese:0.91mg
45.34%
Fiber:10.19g
40.75%
Folate:121.39µg
30.35%
Vitamin B6:0.55mg
27.54%
Potassium:922.51mg
26.36%
Copper:0.47mg
23.63%
Magnesium:87.83mg
21.96%
Iron:3.7mg
20.58%
Phosphorus:198.38mg
19.84%
Vitamin B3:3.87mg
19.35%
Vitamin B1:0.26mg
17.32%
Vitamin E:2.47mg
16.46%
Vitamin B5:1.34mg
13.41%
Vitamin K:11.41µg
10.87%
Vitamin B2:0.18mg
10.48%
Calcium:99.34mg
9.93%
Zinc:1.42mg
9.43%
Selenium:2.62µg
3.75%
Source:My Recipes