Vibranium Vegan Stew
Cook time – 19 min
- Total time
- 34 minutes
- Preparation time
- 15 minutes
- Calories
- 192
- Portions
- 8
Directions
- Heat oil in a large saucepot over medium-high heat. Add onion; cook 2 minutes or until tender, stirring frequently. Add garlic, ginger, cumin, salt and pepper; cook 1 minute or until fragrant. Stir in stock, tomatoes with their juice and sweet potatoes; heat to a boil. Reduce heat to medium-low; cook 15 minutes or until sweet potatoes are tender, stirring occasionally.
- Pulse banana and peanut butter in a food processor until smooth, scraping down bowl occasionally; stir into saucepot until incorporated. Stir in kale and lime juice; cook 1 minute or until kale is wilted. Remove from heat. Makes about 8 cups.
- Serve stew over rice garnished with cilantro and/or peanuts, if desired.
Ingredients
- 1 tablespoon olive oil
- ½ DOLE® White Onion, finely chopped
- 3 garlic cloves, minced
- 2 teaspoons minced fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon kosher salt
- 1 teaspoon ground black pepper
- 1 container (32 ounces) unsalted vegetable stock
- 1 can (14.5 ounces) fire-roasted diced tomatoes
- 2 DOLE® Sweet Potatoes, peeled and cut into ½-inch pieces
- ½ small ripe DOLE® Banana, peeled and chopped
- ½ cup creamy organic peanut butter
- 1½ cups packed chopped Tuscan kale
- 1 tablespoon fresh lime juice
- Cooked brown rice for serving (optional)
- Chopped fresh cilantro and/or toasted peanut halves for garnish (optional)
Nutritional Facts
| 8 Serving Per Container | |
| Serving Size | 1 cup |
| Calories | 192 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (10 g) | 13% |
| Saturated Fat (2 g) | 8% |
| Polyunsaturated (2 g) | |
| Monounsaturated (5 g) | |
| Sodium (434 mg) | 19% |
| Total Carbohydrate (18 g) | 7% |
| Dietary Fiber (4 g) | 14% |
| Total Sugars (7 g) | |
| Protein (5 g) | 10% |
| Calcium | 2% |
| Iron | 6% |
| Magnesium | 4% |
| Manganese | 10% |
| Phosphorus | 2% |
| Potassium (290 mg) | 6% |
| Thiamin | 4% |
| Vitamin A | 50% |
| Vitamin B6 | 8% |
| Vitamin C | 15% |
| Vitamin E | 10% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.