Peanuts contain more protein than any other legume or nut. They are high in “good fat” (monounsaturated), which reduces “bad” LDL cholesterol and may reduce risk of type 2 diabetes. Peanuts are a source of copper, magnesium, calcium, phosphorus and folic acid and they are rich in fiber and vitamin E. Regular consumption may help to lower the risk of heart disease and since peanuts contain the amino acid tryptophan, regular consumption can increase cerebral seratonin levels. Peanuts are comprised of important plant chemicals, such as phytosterols, thought to help fight heart disease and cancer. We love this recipe in a slow cooker with extra peanut butter served over quinoa.
African Peanut Chicken Soup
2 tbsp olive oil
1 large onion, chopped
4 cloves garlic, minced
1 sweet green pepper, chopped
1 lb boneless skinless chicken breasts, cubed
4 tbsp fresh grated ginger
2 tsp chili powder
4 cups low sodium chicken or vegetable stock
3 cups water
1 cup tomato juice
1 tomato, chopped
1 zucchini, chopped
2 large carrots, pealed and chopped
2 sweet potatoes, peeled and cubed
1/3 cup peanut butter (adjust quantity as desired)
1 red chili pepper chopped (or hot sauce) to taste
Quinoa or brown rice
Chopped peanuts and chopped green onions for garnish (optional)
1. In large saucepan, heat oil over medium heat. Add onions, garlic, zucchini and green pepper; saute for 4 minutes. Add chicken, ginger root and chili powder; saute for 3 minutes longer.
2. Add stock, water, tomato juice, sweet potato, carrots, chili pepper, and tomato; bring to a boil. Reduce heat, cover and simmer for 20 minutes or until potatoes and carrots are tender, stirring occasionally.
3. Remove from heat, stir in peanut butter until well blended and season with salt and pepper.
4. Garnish with chopped peanuts and green onions and serve over quinoa or brown rice if desired.