Get Your Greens With A Sensational African Stew

     "Eat your greens." This is good advice that most of us have heard from our moms and our doctors, but how many of us actually do this? It is generally suggested that leafy greens such as spinach, kale, collard greens and chard be eaten at least 4 times a week. Some survey data has suggested that most American adults include these nutrient-rich veggies only ONCE a week. The amount of greens being eaten by children is, not surprisingly, even less. My theory is that many of us were turned off by these foods early in life when we were forced to take a soggy scoop of overcooked spinach slop along with the greasy grilled cheese that made up our cafeteria lunch at school. But please, don't punish an innocent vegetable just because it was manhandled by the lunch lady! When prepared properly, most any leafy green veggie will taste as wonderful as it looks. Plus, they really are powerhouses when it comes to health benefits.
     The star of this African Peanut Stew is kale, although you can opt for baby spinach if you're just not into the heartier, peppery kale leaves. Either way, the greens in this soup will provide cancer fighting antioxidents, immune boosting Vitamin C, bone strengthening calcium and lutein to protect your eyes. As if that wasn't enough, because of the low glycemic index and high fiber, these leafy greens can help control or reduce weight! A supporting cast of grains and legumes makes this a hearty stew that makes a meal all by itself. For those looking to up the intake of healthy foods for their kids, the unusual (but delicious) addition of peanut butter will go a long way in winning over the little ones. Its even tasty as a pureed soup if you are struggling with a child's aversions to food texture. If peanuts are a concern, the stew will work just as well with a simple substitution of SunButter or another acceptable nut butter.  So even if you feel convinced that you'd never get the family eating spinach and kale, give this recipe a try. I believe its up for the challenge!!

African Peanut Stew

• 1 onion, finely choped
• 2 tsp minced garlic
• 1/8 tsp cayenne pepper (or to taste)
• 2 cans (15oz) low-sodium vegetable broth
• 1 large sweet potato, peeled and cut into 1/2" dice
• 1/2 (15oz) can chickpeas, rinsed and drained
• 1/2 cup long grain brown rice
• 1/4 cup natural peanut butter*
• 2 cups chopped kale leaves, or baby spinach
• juice of 1 lemon
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• salt
• Tabasco sauce to taste (optional)
• chopped parsley and dry roasted peanuts (for garnish)*
• lemon wedges (for serving)

     Begin by heating a large saucepan over medium heat. Saute the onion, garlic and cayenne pepper in a small amount of vegetable broth, just until onion is soft, about 5 minutes.

     Add the remaining stock, sweet potato, chickpeas and rice. Bring this to a boil, cover, reduce heat and simmer until the rice and sweet potatoes are tender, about 40 minutes. Add up to 1/3 cup of water if too much liquid has been absorbed. The stew should be hearty with a gravy-like broth.

     Once the stew has simmered, combine 1/2 cup liquid from the stew pot with the peanut butter in a small bowl and stir until it is smooth. Add this mixture to the stew, along with the kale (or spinach). Continue cooking for 3-5 minutes.

     Stir in the lemon juice and soy sauce. Season to taste with salt and Tabasco. Serve warm, topped with chopped peanuts and parsley, as well as a lemon wedge.

     Yields 4 servings.
     Gluten-free, vegan, comforting and delicious.

     *If you need to avoid peanuts, substitute an equal amount of an acceptable nut butter or SunButter, which is free of peanuts and tree nuts. Also, be sure to skip the chopped peanut garnish!