素食花生炖

在我终于尝试之前,我已经在网上看到了很多花生炖菜的十大彩票和各种各样的变化, and I’m only kicking myself for not trying it sooner. 这道炖菜的灵感来自西非几种以花生为原料的炖菜,非常美味!! 这道浓郁的奶油番茄花生炖菜实在是太好吃了, 超级安慰, and is truly a meal in a bowl. 你要 this flavorful stew!

Originally posted 8-27-14, updated 1-24-19.

素食花生炖

一碗白色的西非素食花生炖糙米和香菜.

What is Peanut Stew?

这道美味的炖菜的灵感来自西非几个国家制作的多种花生炖菜. 这种炖菜的十大彩票和名字因地区而异,其中一些名字是: 花生炖, maafe, or domoda举几个例子. 这些地方十大彩票的共同之处是用花生酱做成的番茄肉汤,口感丰富柔滑, and seasoned with plenty of delicious spices. The flavors are simply incredible. While most versions of this dish are made with chicken, I made a few subs to make it vegan, but I promise you won’t even miss the meat.

替换

我喜欢这道纯素花生炖菜里羽衣甘蓝的质地和味道, but I’ve seen versions using all sorts of different greens, so feel free to substitute with kale, 菠菜, 芥菜, or whatever hearty greens you prefer.

Either chunky or smooth peanut butter will work here, but make sure it’s natural style, with no added sugar, to maximize the peanut flavor.

How to Serve 素食花生炖

糙米是我搭配这道菜的首选碳水化合物,因为它有一点坚果的味道和额外的质地, so I like to scoop a bit straight into my bowl of stew. 话虽这么说, it 可以 certainly be served without rice as well, or even with some bread (maybe some 奶奶)浸渍. I also like my stew a bit spicy, so I like to top it off with a little drizzle of sriracha, even though that’s totally mixing and matching cultures. :) I’m all about fusion!

晚餐准备 or Freeze for Later!

这个十大彩票在冰箱或冰柜里都很好用. I like to pack up my bowls with rice and everything, 然后冷藏几天或冷冻更长期的储存.

一勺纯素花生炖菜,背景是满满一锅花生


一只手舀起一勺素食西非花生炖饭
打印菜谱 购物清单 最喜欢的
4.86193

素食花生炖

With a rich peanut and tomato sauce, 甜土豆, 羽衣甘蓝, and crunchy peanuts, this 素食花生炖 is comfort in a bowl! 
作者: Beth -十大彩票
准备时间: 10 分钟
烹饪时间: 45 分钟
总时间: 55 分钟
份: 6 1.5杯每

成分

  • 1 汤匙 橄榄油 ($0.16)
  • 4 丁香 大蒜 ($0.32)
  • 1 汤匙 grated fresh 姜 ($0.30)
  • 1 sweet potato (about 1 lb.) ($1.47)
  • 1 媒介洋葱 ($0.21)
  • 1 茶匙 孜然 ($0.10)
  • 1/4 茶匙 碎红辣椒 ($0.02)
  • 1 6oz. 可以 番茄酱 ($0.45)
  • 1/2 natural style peanut butter ($0.55)
  • 6 蔬菜汤 ($0.78)
  • 1/2 羽衣甘蓝 (4-6 杯 chopped) ($0.99)

可选的配菜

  • 1/4 香菜 ($0.25)
  • 4.5 煮糙米 ($0.53)
  • 1/3 花生碎 ($0.16)

指令

  • Peel and grate the 姜 using a small holed cheese grater. Mince the 大蒜, and dice the onion. 炒洋葱, 姜, 在大锅中加入大蒜和橄榄油,中火加热2-3分钟, or until the onion becomes soft and translucent.
  • 洋葱,姜和大蒜是sautéing,把甘薯削皮并切成1/2英寸的方块. Add the sweet potato cubes, 孜然, 将红辣椒放入锅中,继续sauté约5分钟.
  • 往锅里加入番茄酱,花生酱和蔬菜汤. 搅拌直到花生酱和番茄酱大部分溶解在肉汤中. Place a lid on the pot and turn the heat up to high. Allow the stew to come up to a boil. Once it reaches a boil, 把火调到中低,慢炖15-20分钟, or until the 甜土豆 are very soft.
  • While the soup is simmering, prepare the 羽衣甘蓝. 用锋利的刀把每根茎切掉(沿着每根茎的侧面切), 然后把叶子叠起来,切成1/2英寸宽的条. 将切好的羽衣甘蓝放入滤锅中,冲洗干净
  • 炖菜炖15-20分钟,红薯就软了, stir in the 羽衣甘蓝. Let the stew simmer for about 5 minutes more, 然后开始在锅边捣碎红薯,使炖肉更浓稠.
  • 最后,品尝炖肉,如果愿意,可以加盐或红辣椒. Serve the stew with a scoop of cooked rice (about 3/4 杯), a few 花生碎, 新鲜的香菜, and a drizzle of sriracha, 如果需要.
看看十大彩票平台如何 calculate recipe costs here.
尝试这道菜?提到 @budgetbytes 或标记 # budgetbytes 在Instagram!

营养

服务: 1.5 热量: 467.9 千卡碳水化合物: 63.43 g蛋白质: 14.7 g脂肪: 19.62 g钠: 1341.67 mg纤维: 9.45 g
营养al values are estimates only. 看到十大彩票平台的 full nutrition disclaimer here.

上面的设备部分包含了十大彩票平台使用和喜爱的产品的附属链接. As an Amazon Associate I earn 从 qualifying purchases.

Scroll down for the step by step photos!

十大彩票膳食计划的横幅与十大彩票图片在背景中

How to Make Peanut Stew – Step by Step Photos

Sautéed onion, 大蒜, and 姜 in a 荷兰烤肉锅

1个洋葱切丁,4瓣蒜剁碎,1汤匙鲜姜磨碎. 添加洋葱, 大蒜, and 姜 to a large soup pot along with 1 汤匙 橄榄油, and sauté over medium heat for 2-3 minutes, or until the onions are soft and translucent. 

Add Diced Sweet Potato Cumin and Red Pepper to Pot

洋葱、大蒜和姜是sautéing,把一个红薯(约1磅)去皮切丁.) into 1/2-inch cubes. 将红薯块加入锅中,加入1茶匙孜然和1/4茶匙红辣椒片. Continue to sauté for about 5 minutes.

Add Peanut Butter Tomato Paste and Broth

Add 1/2 杯 natural-style peanut butter, one 6oz. 一罐番茄酱,和6杯蔬菜汤到锅里. 搅拌直到花生酱和番茄酱大部分都溶解在肉汤中(这时看起来会有点奇怪和颗粒状). 盖上锅盖,把火调到最大,把炖肉烧开. 一旦沸腾, 把火调到中低,慢炖15-20分钟, or until the 甜土豆 are very soft and mashable. 

Remove Stems 从 Collard Greens

While the stew is simmering, prepare the 羽衣甘蓝. 用锋利的刀沿着每根茎的侧面切去茎.

Slice Collard Greens

把叶子叠起来,交叉切成1/2英寸宽的条状. 将切成片的羽衣甘蓝放入滤器中,冲洗干净(它们往往带有很多沙).

Add Collard Greens to Simmered Stew

炖菜炖15-20分钟,红薯就软了, add the rinsed 羽衣甘蓝. 把它们放入热炖菜中搅拌,再炖5分钟左右.

Smash Sweet Potatoes to thicken stew

用一个大勺子在锅边捣碎一些红薯,有助于使炖肉浓稠. 最后尝一尝炖花生,如果愿意,可以再加点盐或红辣椒片.

素食花生炖 with Toppings

To serve the 素食花生炖, ladle about 1.5 杯 of stew into a bowl, top with 3/4 杯 煮糙米, a tablespoon or so of 花生碎, a light sprinkle of 香菜, and a drizzle of sriracha (如果需要). 享受!