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Sweet Potato Kale & Peanut Stew
Enjoy this delicious hearty soup that's comforting & nutritious!
Enjoy this delicious hearty soup that's comforting & nutritious!
Cooking time30 minutes- Prep time5 minutes
Servings2
- 2 tablespoons Planta margarine
- 2 sweet potatoes into 2 inch cubes
- 1 medium onion chopped
- 4 cloves garlic minced
- 200 grams crushed tomatoes
- 1 cup water
- salt
- 1/2 teaspoon black pepper
- 1 1/2 teaspoon curry powder
- 1 teaspoon paprika
- 2 sprigs fresh thyme
- 1/3 cup peanut butter
- 1/2 cup peanuts crushed
- 2 cups kale chopped
- coriander leaves
- Heat Planta margarine in a pot and add the onions and garlic and cook for 2 minutes.
- Add the sweet potatoes and stir until it gets a little bit of colour on it.
- Season with salt and pepper, curry powder, paprika and thyme and then add the tomatoes and water. Cover and let simmer for 15 - 20 minutes or until the sweet potato is soft and cooked through.
- Then add the peanuts, peanut butter and kale and cook for another 5 minutes.
- Top with coriander leaves and serve with steamed rice.
| Energy (kcal) | 631 kcal |
| Energy (kJ) | 2640 kJ |
| Protein (g) | 22.4 g |
| Carbohydrate incl. fibre (g) | 29.2 g |
| Carbohydrate excl. fibre (g) | 18.6 g |
| Sugar (g) | 11.3 g |
| Fibre (g) | 10.5 g |
| Fat (g) | 52.4 g |
| Saturated fat (g) | 9.0 g |
| Unsaturated fat (g) | 40.6 g |
| Monounsaturated fat (g) | 25.6 g |
| Polyunsaturated fat (g) | 15.0 g |
| Trans fat (g) | 2.1 g |
| Cholesterol (mg) | 0 mg |
| Sodium (mg) | 301 mg |
| Salt (g) | 0.75 g |
| Vitamin A (IU) | 4343 IU |
| Vitamin C (mg) | 65.7 mg |
| Calcium (mg) | 229 mg |
| Iron (mg) | 4.27 mg |
| Potassium (mg) | 1034 mg |
