February 24, 2018
Portion of traditional Beef stew
Recipe

West African-Style Beef Stew

by Berkeley Wellness  

The two ingredients that have earned this stew its title are peanut butter and sweet potatoes—though in Africa the potatoes would more likely be yams, which are similar in taste but botanically different from sweet potatoes. The peanut butter adds a wonderful richness of flavor for a modest amount of fat: 2.7 grams per serving, and almost all of it unsaturated.

Serving suggestion: Although it may seem unconventional, serve the stew with a stack of warm flour tortillas and a tossed salad with a light, citrusy dressing.

Ingredients

  • ¾ pound beef top round, cut into ½-inch chunks
  • 2 tablespoons flour
  • 2 teaspoons olive oil
  • 6 scallions, thinly sliced
  • 5 cloves garlic, minced
  • 1 cup chicken broth, homemade (page 252) or canned
  • 1¼ pounds sweet potatoes, peeled and cut into ½-inch chunks
  • 2 tablespoons tomato paste
  • 2 teaspoons Louisiana-style hot pepper sauce
  • ½ teaspoon salt
  • 4 teaspoons creamy peanut butter

Directions

1. Dredge the beef in the flour, shaking off the excess. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the beef and cook until lightly browned, about 4 minutes. With a slotted spoon, transfer the beef to a plate.

2. Add the scallions and garlic to the pan and cook until the scallions are tender, about 2 minutes.

3. Add the broth, sweet potatoes, tomato paste, hot sauce, and salt. Bring to a boil, reduce to a simmer, cover, and cook until the sweet potatoes are tender, about 10 minutes.

4. Stir in the peanut butter. Return the beef to the pan, cover, and cook until the beef is heated through, about 2 minutes.

Makes 4 servings.

Nutrition per serving: 410 calories, 11g total fat (3g saturated), 77mg cholesterol, 4g dietary fiber, 43g carbohydrate, 36g protein, 610mg sodium.

A good source of: beta carotene, niacin, riboflavin, vitamin B12, vitamin B6, vitamin C, vitamin E, zinc.