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! 

Onion note:  In some kits the onion is HUGE! Feel free to use half or even a quarter of it and use the rest for another meal. Sliced, cut or diced onions can be stored in the fridge for up to 10 days. Wrap the onion tightly in plastic wrap or keep them in a resealable bag.

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Tools

Preparation

1

Cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (3/4 cup, 1 cup, 2  cups), salt (1/4 tsp, 1/2 tsp, 3/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Prepare the vegetables: Wash and clean all produce. Cut the onion in 1 cm dices. Cut the okra in 1 cm slices. Peel and dice the sweet potatoes in 1 cm dices. Roughly chop the cilantro.

3

Cook the onionIn a large pan, add the oil  (1/2 tsp, 1 tsp, 1 1/2 tsp). Turn on the heat to medium and add the onion. Cook for about 5 minutes until the onion is translucent. 

4

Finish the stewAdd the okra, sweet potatoes, diced tomatoes, peanut stew blend, water (1 1/2 cup, 3 cups, 4 1/2 cups), and salt (1/2 tsp,  1 tsp, 1 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp) to the onion. Combine and keep the heat on medium.

In the sink, place the black beans in a strainer, drain and rinse them. Add the black beans to the stew.

Bring the stew to a boil on medium heat. Lower the heat to medium/low, cover and let simmer about 15 minutes, until the sweet potatoes are fork tender. Turn off the heat, add the spinach and stir about 1 minute until the spinach is wilted.

5

Garnish & ServeRoughly 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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information