Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Entrees, Heart-Smart, Soups & Stews

Curried Sweet Potato and Peanut Stew

This stew is perfect year-round, although it's most appreciated on a cold winter night!

Curried Sweet Potato and Peanut Stew

Ingredients

  • 1 Tbsp canola oil 15 mL
  • 1 cup diced onion 250 mL
  • 3 medium sweet potatoes (1 lb/500 g), peeled and cut into 1/2-inch cubes
  • 1/2 of (15.5 oz/439 g) can chickpeas, rinsed and drained 
  • 1/2 of (16 oz/455 g) can dark kidney beans, rinsed and drained 
  • 1 can (14.5 oz/411 g) diced tomatoes
  • 1 can (14 oz/400 g) vegetable broth
  • 3 Tbsp reduced-fat peanut butter 45 mL
  • 1 1/2 tsp granulated sugar 7 mL
  • 1 1/2 tsp ground cumin 7 mL
  • 1/2 tsp curry powder or ground cinnamon 2 mL
  • 1/4 tsp black pepper 1 mL
  • 1/8 tsp cayenne pepper .5 mL
  • 1/4 cup chopped fresh cilantro leaves 60 mL

Instructions

  • 1. Heat canola oil in a Dutch oven over medium-high heat. Add onions and cook 6 minutes or until they are richly browned, stirring frequently.
  • 2. Add potatoes and cook 2 minutes. Add remaining ingredients, except cilantro, and bring to a boil over high heat. Reduce heat, cover, and simmer 25-30 minutes or until potatoes are very tender. Spoon into bowls and serve topped with cilantro.
  • Flavorful tip: Be sure to cook the onions the full 6 minutes to ensure rich, brown results.

Yield

4 servings

serving size

1 1/3 cups (325 mL)

nutritional analysis

Per Serving

Calories335
Total Fat9 g
Saturated Fat1.2 g
Cholesterol0 mg
Carbohydrates52 g
Fiber10 g
Protein12 g
Sodium805 mg