Peanut stew

Lets cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious. It is a delicious source of protein for vegetarians and vegans. Yum!

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Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

3

Cook the vegetables: In an oiled pan on medium heat, cook the onion for 5 minutes.

Add the zucchini, sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, black beans, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

4

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

5

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

okra

20 gr

40 gr

60 gr

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1/2 cup

3 cup

black beans

1 cup

2 cup

3 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

PEANUTS
Peanuts are an important souce of protein, fibre, monounsaturated fats, vitamin E, folate, and magnesium. One study, found that consuming 2-3oz of peanuts per day, improved cardovascular health and memory.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweeet potato) slowly to children. You can encourage children to cut the the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries.
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

EXCELSIOR CHARDONNAY
Lively flavours of green apple, citrus and pineapple on a full, creamy palate. Hints of peach, orange blossom and mineral combine with delicate toasty notes.
Region: Western cape, South Africa
Colour: White
Alcohol: 14%
Price (SLGA): $15.71

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