African Pineapple, Peanut and Kale Stew Recipe

Looking for an easy African Pineapple, Peanut and Kale Stew recipe? Learn how to make African Pineapple, Peanut and Kale Stew using healthy ingredients.


Submitted by alixe

Makes 4 servings



Good low calorie peanut recipe

Recipe Ingredients for African Pineapple, Peanut and Kale Stew

1 large onion, chopped
2 garlic cloves, minced or pressed
1 bunches kale (4-8 cups sliced)
2 cups canned pineapple, in juice (20-ounce can)
1/4 cup peanut butter
1 tablespoon Tabasco or other hot pepper sauce (I actually use about 3 tablespoons of a favorite Louisiana hot sauce that isn't as spicy as T
1/4 cup chopped parsley
1 salt to taste
4 tsp peanuts, garnish
1 chopped scallions

Recipe Directions for African Pineapple, Peanut and Kale Stew

  1. Prepare the kale by washing it and removing the large center stem from each leaf. Stack the leaves on a cutting board and slice them into one-inch thick slices.

  2. In a large, covered wok or Dutch oven (non-stick preferred), sauté the onions for about 6 minutes, stirring frequently, until the onions are lightly browned. Add the garlic, and stir for another minute.

  3. 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, Tabasco, and parsley and simmer for 5 minutes. Add salt to taste, and serve topped with crushed peanuts and scallions, over rice or other grain.

Categories

Main Dish, African

Nutrition Facts
Serving Size 145.4g
! Some items from this recipe could not be found or sized. This estimate is incomplete.
Amount Per Serving
Calories
169
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
141mg
6%
Potassium
301mg
9%
Total Carbohydrates
17.8g
6%
Dietary Fiber
3.1g
12%
Sugars
10.9g
Protein
5.8g
Vitamin A 9% Vitamin C 76%
Calcium 4% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • No cholesterol
  • High in manganese
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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