So my parents came to visit me this past weekend and were darling enough to bring me my very own crock pot! I had never used one before so I just had to test it out right away. I found this recipe in Essence magazine and decided to try it. I adapted it slightly to make it a little more heart healthy. The original recipe had over 1500 mg of sodium in ONE serving! The revised recipe has less than 500 mg per serving. Excess sodium is not good, as it contributes to hypertension and increases the risk of developing cardiovascular disease. Sodium also decreases our ability to absorb calcium (check out my post on calcium here). Additional modifications include increasing the garlic, using less oil, and using a crock pot instead of cooking on the stovetop. I would say the oil can probably be taken out completely if you are using a crock pot. This is because you won't need to saute the vegetables and you will still be getting some fat/oil from the peanut butter.
You will need: 2 tsp olive oil 2 cups peeled and cubed sweet potatoes 1 tsp kosher flake salt 1.5 cups chopped onion 4 cloves garlic 1.5 cups cooked red beans 3 cups vegetable stock/broth 1 cup chopped red pepper 1 poblano pepper, seeded and diced 1 14.5 ounce can diced tomatoes (no sodium added) 1 tsp powdered ginger 1/2 tsp cumin 1/4 tsp black pepper 3 tbsp creamy peanut butter Add all ingredients to a crock pot (I used a 4 quart size). I stirred the peanut butter with a bit of the broth before adding to the pot, but you probably don't need to do this. Cook on low for 8 hours. Once done, serve and squeeze lime juice into individual bowls. Garnish with a tsp or so of chopped peanuts. Serves 6. This recipe turned out great. Having the crock pot made it super easy because I could cut out some of the cooking steps. The stew is quite spicy! So if you don't like heat in your food, cut out the poblano pepper or just use a small amount. Nutrition Info (Per Serving): Calories: 177 Fat: 5 g Sodium: 466 mg Carbohydrates: 23 g Fiber: 5 g Protein: 6 g
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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