African Pineapple Peanut Stew

African Pineapple Peanut Stew Recipe - A Delicious Vegetarian Delight

Region / culture: Africa, Central African Republic | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

African Pineapple Peanut Stew is a vibrant and hearty dish that combines the sweetness of pineapple with the rich, nutty flavor of peanut butter, creating a unique and delicious meal. This stew is a testament to the creativity and diversity of African cuisine, incorporating ingredients that are staples in many African countries. It's a perfect example of how simple ingredients can be transformed into a flavorful and nutritious dish that's both comforting and exotic.

History

The origins of African Pineapple Peanut Stew can be traced back to West Africa, where peanuts (also known as groundnuts) are a major crop and an essential part of the diet. The combination of peanuts with fruits and vegetables is common in West African cuisine, leading to a variety of dishes that are both flavorful and nutritious. This particular recipe is a fusion of traditional African cooking methods and ingredients, showcasing the continent's rich culinary heritage.

Ingredients

1 cup of chopped white onions
2 minced garlic cloves
1 tbsp of olive oil
4 cups of sliced kale [1]
2 cups of undrained canned crushed pineapple
0.5 cup of creamy peanut butter
1 tbsp of hot pepper sauce
0.5 cup of chopped cilantro
1 tsp of salt

How to prepare

In a covered saucepan, sauté the onions and garlic in the oil for approximately 10 minutes, stirring frequently, until the onions are lightly browned.
While sautéing the onions, wash the kale.
Remove the stems.
Stack the leaves on a cutting surface and slice crosswise into 1-inch thick slices.
Add the pineapple and its juice to the onions and bring to a simmer.
Stir in the kale, cover, and simmer for about 5 minutes, stirring a couple of times, until just tender.
Mix in the peanut butter and hot pepper sauce, then simmer for 5 minutes.
Add salt to taste.
Serve over couscous or rice.

Variations

For a spicier version, add more hot pepper sauce or include fresh chili peppers when sautéing the onions. You can also add other vegetables, such as sweet potatoes or carrots, to make the stew more filling.

References

↑ You can use spinach instead of the kale but you may wish to use more as the spinach shrivels up considerably more than the kale does.

Cooking Tips & Tricks

To enhance the flavor of the stew, consider lightly toasting the peanut butter before adding it to the pot. This can be done by heating it in a small pan over low heat until it becomes fragrant. Additionally, for a smoother texture, you can blend the sautéed onions and garlic with a little bit of the pineapple juice before adding them to the stew. This creates a thicker, more cohesive base for the stew.

Serving Suggestions

This stew is traditionally served over couscous or rice, which complements its flavors and textures. For a lighter option, it can also be served with quinoa or a side of steamed vegetables.

Cooking Techniques

The key to this recipe is to simmer the ingredients gently, allowing the flavors to meld together. Be sure to stir the stew occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

For those with a peanut allergy, almond butter or tahini can be used as a substitute for peanut butter. Spinach can replace kale for a different flavor profile.

Make Ahead Tips

This stew can be made in advance and refrigerated for up to three days. The flavors will continue to develop, making it even more delicious. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Serve the stew in a large, colorful bowl to highlight its vibrant ingredients. Garnish with chopped cilantro and a wedge of lime for an extra burst of flavor and color.

Pairing Recommendations

A crisp, dry white wine or a light-bodied red wine pairs well with the flavors of this stew. For a non-alcoholic option, consider a ginger beer or hibiscus tea.

Storage and Reheating Instructions

Store leftover stew in an airtight container in the refrigerator for up to three days. To reheat, warm it on the stove over medium heat, adding a little water or broth if necessary to thin the stew.

Nutrition Information

Calories per serving

A serving of African Pineapple Peanut Stew contains approximately 300 calories. This makes it a suitable option for a main meal, especially when served over couscous or rice, which adds additional calories and nutrients.

Carbohydrates

This stew is a good source of carbohydrates, primarily from the pineapple and onions. A serving of this dish provides approximately 30 grams of carbohydrates, which are essential for energy. The fiber from the kale and onions also contributes to a healthy digestive system.

Fats

The primary source of fat in this recipe comes from the peanut butter, which contributes healthy monounsaturated and polyunsaturated fats. These fats are beneficial for heart health. A serving of this stew contains about 16 grams of fat, making it a moderately high-fat dish. However, these are healthy fats that play a crucial role in a balanced diet.

Proteins

Peanut butter is not only a source of healthy fats but also provides protein. This stew offers around 8 grams of protein per serving, contributing to muscle repair and growth. The kale also adds a small amount of protein to the dish.

Vitamins and minerals

This dish is rich in vitamins and minerals, particularly Vitamin A from the kale, Vitamin C from the pineapple, and various B vitamins from the onions. It also provides minerals such as magnesium, zinc, and iron, which are crucial for overall health.

Alergens

The main allergen in this recipe is peanuts, found in the peanut butter. Those with a peanut allergy should avoid this dish or consider a substitute for the peanut butter.

Summary

Overall, African Pineapple Peanut Stew is a nutritious and balanced dish, providing a good mix of carbohydrates, proteins, and healthy fats. It's also rich in vitamins and minerals, making it a wholesome choice for a meal.

Summary

African Pineapple Peanut Stew is a flavorful, nutritious, and versatile dish that showcases the rich culinary traditions of Africa. With its combination of sweet, savory, and spicy flavors, it's sure to become a favorite in any household. Whether you're looking for a comforting meal or a way to explore different cuisines, this stew is a perfect choice.

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a hot summer day, and I was visiting my friend Mary who had just returned from a trip to Africa. She had brought back all sorts of trinkets and souvenirs, but what caught my eye was a small cookbook filled with traditional African recipes.

Mary and I spent the afternoon flipping through the pages, marveling at the exotic ingredients and unique flavor combinations. One recipe in particular caught my attention - African Pineapple Peanut Stew. The combination of sweet pineapple, creamy peanut butter, and savory spices intrigued me, and I knew I had to try it.

Mary offered to teach me how to make the stew, and we spent the rest of the afternoon gathering the ingredients and preparing the dish. As we chopped vegetables, sautéed onions, and simmered the stew on the stove, the kitchen was filled with the most amazing aromas.

When the stew was finally ready, we sat down to enjoy our creation. The first bite was a revelation - the sweetness of the pineapple balanced perfectly with the richness of the peanut butter, and the spices added a depth of flavor that was unlike anything I had ever tasted before. I was hooked.

From that day on, African Pineapple Peanut Stew became a staple in my cooking repertoire. I made it for every family gathering, potluck, and dinner party, and it always received rave reviews. People would ask me for the recipe, and I would proudly recount the story of how I learned to make it from my friend Mary.

Over the years, I have made some tweaks to the original recipe to suit my own tastes. I like to add a bit of heat with some chili peppers, and I sometimes throw in some extra vegetables like sweet potatoes or okra. But the basic elements of the stew - the pineapple, peanut butter, and spices - remain unchanged.

As I continued to experiment with different African recipes, I discovered that each one had its own unique story to tell. Whether it was a dish passed down through generations in a small village, or a recipe learned from a traveling merchant, each one had a history and a culture behind it that made it special.

I began to collect these recipes like treasures, writing them down in a worn notebook that I kept in my kitchen. Some were simple and rustic, others were complex and refined, but each one spoke to me in a different way, connecting me to a world far beyond my own.

One day, as I was flipping through my notebook, I came across the recipe for African Pineapple Peanut Stew. It brought back memories of that hot summer day with Mary, and I felt a surge of gratitude for the friendships and experiences that had brought me to this point.

I decided to share the recipe with my granddaughter, who had recently expressed an interest in learning how to cook. We spent an afternoon in the kitchen together, chopping, sautéing, and simmering, just like Mary and I had done all those years ago.

As we sat down to enjoy the stew, I watched my granddaughter take her first bite, her eyes widening in surprise and delight. The flavors transported her to a world she had never known, opening up a whole new culinary experience for her to explore.

And as I listened to her excitedly recount the story of how we had discovered the recipe together, I realized that the true joy of cooking lies not just in the food itself, but in the stories and memories that accompany it. Each recipe is a gateway to a new adventure, a new friendship, a new culture waiting to be explored.

And so, as I pass on the recipe for African Pineapple Peanut Stew to my granddaughter, I know that I am also passing on a piece of myself - my love for cooking, my thirst for discovery, and my appreciation for the rich tapestry of flavors and experiences that make up our world. And I can't wait to see where her culinary journey will take her next.