Hot African Stew

    START TO FINISH: 40 minutes MAKES 6 servings

    • 1 tablespoon canola oil
    • 1 large onion, sliced
    • 1 large red sweet pepper, seeded and chopped
    • 1⁄2 teaspoon crushed red pepper
    • 31⁄2 cups beef-flavor vegetable broth
    • 1 cup chopped unsalted peanuts
    • 6 tiny new potatoes, cut into 1-inch pieces
    • 1 medium sweet potato, peeled and cut into 1-inch pieces
    • 1 19-ounce can fava beans, rinsed and drained
    • 1 141⁄2 -ounce can diced tomatoes, undrained
    • Light sour cream (optional)
    • Snipped fresh chives (optional)

    1. In a large saucepan heat oil over medium heat. Add onion and sweet pepper; cook until golden and tender, stirring occasionally. Stir in crushed red pepper; cook for 1 minute. Add broth and peanuts.
    2. Bring to boiling. Add new potatoes and sweet potato. Return to boiling; reduce heat. Simmer, covered, about 25 minutes or until potatoes are tender, stirring occasionally. Stir in drained beans and undrained tomatoes; heat through.
    3. If desired, top each serving with sour cream and chives.

    PER SERVING: 297 cal., 15 g total fat (2 g sat. fat), 0 mg chol., 817 mg sodium, 31 g carb., 11 g fiber, 13 g pro.

    make it vegan

    If serving with sour cream, substitute tofu sour cream for the dairy sour cream.


    Peanuts may seem like an odd ingredient in a stew, but they are traditional in this classic African stew. Full of protein, monounsaturated fats, and antioxidants, peanuts make a great addition to other vegetarian soups and stews as well.