West African-style peanut stew

Inspired by maafe: sweet potato, tomato and peanut.

Serves 2Low costPlant-based

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Nuts & seeds Colourful vegetables Pulses Greens & cabbages Herbs & spices Wholegrains

Vitamin E, healthy fats, vitamins A and C, protein, fibre, iron, folate, vitamin K, B vitamins

You need (serves 2)

Three spoons of peanut butter (3 tbsp)
Two sweet potatoes, cubed (about 500 g)
A tin of chopped tomatoes (400 g)
A tin of chickpeas (400 g)
Two handfuls of spinach or kale (about 60 g)
An onion, garlic and ginger
Low-salt stock (about 500 ml)
Brown rice to serve (150 g uncooked)

How to make it

Soften the onion, garlic and ginger in a little oil.
Add the sweet potato, tomatoes, stock and peanut butter and simmer for 20 minutes.
Add the chickpeas and greens for the last 5 minutes and serve with rice.

Allergens This plate contains peanuts, celery (in some stock). Always check product labels, as brands vary.

Good to know

Allergic to nuts or peanuts? Use the nut-free filter on Plates, and seeds only if they are safe for you. Whole nuts are a choking risk for children under 5.

Dried red kidney beans must be soaked and boiled hard before eating; see Basics. Tinned beans are safe as they are.

Taking a blood thinner such as warfarin? Greens are rich in vitamin K. Keep the amount you eat steady rather than suddenly eating much more, and ask your doctor.

With coeliac disease, choose gluten-free wholegrains such as brown rice, buckwheat, millet, quinoa or oats labelled gluten-free.

LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.

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