Peanutty Stew

A hearty and satisfying stew with filling whole grains, flavorful veggies and crunchy nuts.

Prep time: 15 minutes

Cook time: 30 minutes

Makes: 8 cups

Ingredients

1 cup instant brown rice

2 cups low-sodium broth (any type)

1 teaspoon dehydrated minced onion

1 teaspoon garlic powder or 4 cloves garlic

½ teaspoon ground ginger

⅛ teaspoon cayenne pepper (optional)

2 cups medium diced peeled sweet potato or yam

1 can (14.5 ounces) diced tomatoes with liquid

½ teaspoon salt

½ cup creamy peanut butter

1 ¼ cups nonfat or 1% milk

3 cups baby spinach leaves, coarsely chopped

¼ cup chopped dry roasted peanuts (optional)

green onion, thinly sliced (optional)

Wash hands with soap and water.
Rinse or scrub fresh vegetables under running water before preparing.
Combine first 9 ingredients in a soup pot. Bring to a boil, then turn down to medium low. Cover and simmer for 10 minutes.
Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
Refrigerate leftovers within 2 hours.

Notes:

Broth can be homemade, canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Substitute a 10 ounce package of frozen spinach for the fresh spinach.
Flavor boosters: chopped cilantro, red and green bell peppers, raisins.
To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Want to learn more about this topic? Explore more resources from OSU Extension: Recipes