African Spinach and Peanut Butter Stew


Food.com
25 mins (prep 10, cooking 15)
7 ingredients
4-6 servings
Found online at www.fooddownunder.com, while looking for economical 'African' recipes. Tasty and nutritious, a vegetarian main dish or a good side dish. You could easily add garlic, cooking it with the onions, add some mushrooms, adding with the tomatoes, and I think some chilli, fresh, powdered or flaked, would also add a bit of spice to this very versatile dish!

Categories:  stew , side-dish , greens , onions , tomato , african , low-sat.-fat , low-carb , low-in... , low-sodium , time-to-make , low-cholesterol , low-calorie , <-30-mins , main-dish , south-african , spinach , vegetarian , vegetable , healthy-2 ,
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Ingredients

Nutrition

Serving Size (243.09 g)
Servings 4
Amount per Serving
Calories 129.07 Calories from Fat 53.19
% Daily Value *
Total Fat 5.91g 36.39%
Saturated Fat 0.99g 19.9%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 259.04mg 43.17%
Total Carbohydrate 13.51g 18.01%
Dietary Fiber 5.76 g 92.14%
Sugars 2.33 g %
Protein 10.32g 82.54%
Vitamin A 21267.04IU% Vitamin C 63.73mg%
Calcium 229.71mg% Iron 6.43mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
medium onions, canned tomatoes, large
 

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