Ingredients
1 tablespoon peanut oil
1 large onion, chopped
1 red bell pepper, cut into 3/4-inch chunks
4 cloves garlic, minced
1 tablespoon Caribbean jerk seasonings
3 cups vegetable broth, divided
2 medium sweet potatoes, peeled, cut into 1-inch chunks (1 lb.)
2 small zucchini or yellow squash (or 1 of each), sliced (1/2 lb.)
1/4 cup 12% fat peanut flour
1 (15 or 16 ounce) can red beans, rinsed, drained
1/2 cup coarsely chopped roast peanuts
1/2 cup chopped cilantro (optional)
4 lime wedges
Directions
In a large saucepan, heat oil over medium heat. Add onion; sauté 5 minutes. Add bell pepper and garlic; sauté 2 minutes. Sprinkle seasonings over vegetables; sauté 1 minute. Add 2-1/2 cups of the broth and sweet potatoes. Bring to a boil over high heat. Reduce heat; cover and simmer 12 minutes, stirring occasionally. Stir in squash; cover and simmer 5 to 6 minutes or until vegetables are tender, stirring once.
Whisk together peanut flour and remaining 1/2 cup broth. Stir into stew; simmer uncovered 5 minutes or until stew has thickened. Stir in beans; heat through. Ladle into four shallow bowls. Top with peanuts and, if desired, cilantro. Serve with lime wedges. Makes 4 servings.
Nutrition information per serving:
Calories: 384
Calories from Fat: 135
Fat: 15g
Trans fats: 0g
Cholesterol: 0mg
Carbohydrate: 50g
Protein: 17g
Fiber: 12g
Sodium: 995mg