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  • main course

Peanuts and Pumpkin Stew

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This African cuisine-inspired dish is a true classic combination of peanuts and pumpkin. The flavor is almost comparable to how filling this dish is (almost). This delicious stew is also very mason jar-friendly and can be stored in the fridge for 1 to 2 weeks and eaten slowly overtime. Just make sure that the seal is airtight.

ingredients

persons

250 gbrown rice or quinoa
1 tbspsunflower oil
1 onion shredded
1 clove(s)garlic
1 carrot diced
1 pumpkin (~600g) diced
1 can(s)canned diced tomatoes 400g
75 gpeanut butter chunky
2 tbspsoy sauce
1 tbspcurry powder
1/2 tspchilli powder
2 tspparsley
500 mlveggie bouillon
1 can(s)kideny beans 265g drained
150 ggarden peas frozen
50 gdry roasted peanuts

instructions15 min

  1. 1

    Cook the rice/quinoa according to the packaging.

  2. 2

    Heat up the oil in a pan and brown the onions for 3-5 minutes. Press the garlic on top using a garlic press. Add the carrots and pumpkin and let it cook for another 5 minutes, stirring throughout.

  3. 3

    Add the diced tomatoes, peanut butter, soy sauce, curry powder, chili powder, parsley and bouillon. Mix it all well and put the heat on low and let it simmer for about 20 minutes. 5 minutes before the time is up, add the kidney beans and garden peas.

  4. 4

    Done! Serve the stew with the rice/quinoa and sprinkle peanuts on top (optional)

Recipe notes

Tip: You can also buy pre-cut pumpkin at your local supermarket to save time on cutting. If you do so, make sure to half the amount of bouillon you use.

Ingredientsbrown rice, canned diced tomatoes, carrot, chilli powder, curry powder, dry roasted peanuts, garden peas, garlic, kideny beans, onion, parsley, peanut butter, pumpkin, soy sauce, sunflower oil, veggie bouillon
Coursemain course
CuisineFusion
Difficultylevel 2 (average)
Cooking time30-60 minutes
Seasonautumn
Number ingredients15-20 ingredients
Tastesavory, spicy
Preparation methodstew, stir-frying
Type of dishstew, vegetable dish
Otherschild friendly, supermarket friendly
CampaignVeggieChallenge

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