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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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.
Roughly chop the cilantro.
To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.
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.
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.
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.
Dr. Craig Herrington, Naturopath
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
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Note: We cannot guarantee any dish is allergen free.