Spicy Caribbean Vegetable Stew

vegetable stew in a bowl

20 minutes

Serving Size: 17.7 ounces

intermediate

Ingredients

1 tablespoon peanut oil

1 large onion, chopped

1 red bell pepper, cut into 3/4-inch chunks

4 cloves garlic, minced

1 tablespoon Caribbean jerk seasonings

3 cups vegetable broth, divided

2 medium sweet potatoes, peeled, cut into 1-inch chunks (1 lb.)

2 small zucchini or yellow squash (or 1 of each), sliced (1/2 lb.)

1/4 cup 12% fat peanut flour

1 (15 or 16 ounce) can red beans, rinsed, drained

1/2 cup coarsely chopped roast peanuts

1/2 cup chopped cilantro (optional)

4 lime wedges

Directions

In a large saucepan, heat oil over medium heat. Add onion; sauté 5 minutes. Add bell pepper and garlic; sauté 2 minutes. Sprinkle seasonings over vegetables; sauté 1 minute. Add 2-1/2 cups of the broth and sweet potatoes. Bring to a boil over high heat. Reduce heat; cover and simmer 12 minutes, stirring occasionally. Stir in squash; cover and simmer for 5 to 6 minutes or until vegetables are tender, stirring once.

Whisk together peanut flour and the remaining 1/2 cup broth. Stir into stew; simmer uncovered for 5 minutes or until stew has thickened. Stir in beans; heat through. Ladle into four shallow bowls. Top with peanuts and, if desired, cilantro. Serve with lime wedges.

Nutrients Per serving

Calories384
Calories from Fat135
Fat15 g
Trans Fat0 g
Cholesterol0 mg
Carbohydrate50 g
Protein17 g
Fiber12 g
Sodium995 mg

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