African peanut pumpkin stew
This dish is like a hug from that overzealous squirrel—rich, hearty, and just a little nutty in the best way. Grab your spoon and let’s dive into this autumnal delight that’s guaranteed to make you savor every bite! Our African Peanut Pumpkin Stew is here to warm your soul and tap into your inner squirrel with its nutty, pumpkin-packed goodness.
Let’s dig in!
Total time: 30 Minutes | Prep Time: 10 Minutes | Cook Time: 25 Minutes
Servings: 6 | Category: Lunch/Dinner | Cuisine: African
Ingredients
2 lb of chicken breast tenders, chopped
1 tablespoon olive oil
1 medium yellow onion, cut in ¼-inch dice
2 cloves garlic, minced
2 tablespoons minced peeled ginger root (or 2 teaspoons powdered ginger)
2 teaspoons ground cinnamon
1 teaspoon curry powder
3 cups bone broth
1 (15-ounce) canned pumpkin puree
2 medium sweet apples, chopped
2 medium carrots, chopped
2 medium red potatoes, diced
1 large stalk celery, chopped
¾ cup natural peanut butter
Salt and pepper, to taste
Crushed peanuts or pumpkin seeds, for garnish
Chopped herbs (cilantro, parsley, or chives), for garnish
Instructions
Air-fry chicken tenders for 20 minutes at 400°F
Heat oil in a large nonstick saucepan over medium heat. Cook onion & garlic for ~5 minutes. Stir in ginger root, cinnamon & curry powder.
Add broth & pumpkin; stir well. Mix in apples, carrots, potatoes & celery. Reduce heat to simmer; cover and simmer for about 25 minutes, until vegetables & apples are tender.
Stir in peanut butter & garnish with desired toppings
Nutrition Facts
580 calories | 47 g protein | 35 g carbs (27 g net) | 24 g fat | 8 g fiber
GF, dairy-free, high fiber, high protein
Tatum’s Recipe Hacks:
🦴 Bone broth adds ~10 g of protein per cup AND Type II collagen for those joints! If you know me and my surgery history well, you know how much I value joint health.
(Did you know? There are five types of collagen, they are NOT all the same))
🥜 Don't jive with peanuts? Consider sunflower seed butter for a nut-free version, or skip entirely, filling in with more veggies!
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
Schedule your consult below!
Cheers to thriving together!
