African Peanut Stew with Tofu
1 serving of african peanut stew with tofu contains 562 Calories The macronutrient breakdown is 29% carbs, 47% fat, and 23% protein. This is a good source of protein (69% of your Daily Value), fiber (117% of your Daily Value), and potassium (53% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 30 minutes
- Cook Time
- 35 minutes
Ingredients
Directions
- NOTE: Prepare tofu cubes in advance. Drain the tofu. To do so, slice your block of tofu into 2 or 3 slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick). Then lay some paper towels or a clean tea towel on a flat surface, and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels on top of the tofu. Then place a cutting board on top, and stack a bunch of heavy cans or pots or whatever you can safely balance on the cutting board. Let the tofu drain for at least 15-30 minutes. Cut the tofu. Once the tofu has drained, remove the weights and paper towels. And use a knife to cut the tofu into about 3/4-inch each cubes. Arrange on a baking sheet. Then turn the tofu out onto a parchment-covered baking sheet, and arrange it so that the tofu is in an even layer (not overlapping). Bake until crispy. Bake at 400°F for 15 minutes. Then remove the baking sheet from the oven, and flip each of the tofu bites so that they can cook evenly on the other side. Return to the oven for 15 more minutes, or until the tofu reaches your desired level of crispiness.
- Heat oil in a medium sauce pan. Saute onions for about 2 minutes. Add in tomatoes and cook for another 5 minutes
- Blend peanuts into a smooth paste. Add 1/2 cup of water, mix well until creamy. Add into pan, with 2 additional cups of water.
- Bring to a gentle simmer and cook for about 20 minutes until foam clears from the surface, stir occasionally.
- Blend basil , parsley, ginger, garlic , onions and harbanero. Add into skillet and continue to cook for about 5 to 7 more minutes. (You can add tofu now, or serve it over sauce)
- Season to taste and serve over rice.
Nutrition Facts
For 1 serving of african peanut stew with tofu (400g)
Nutrient | Value | %DV |
---|---|---|
Calories | 562 | |
Fats | 34g | 44% |
Saturated fats | 5g | 27% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 134mg | 6% |
Carbs | 48g | 17% |
Net carbs | 15g | |
Fiber | 33g | 117% |
Sugar | 5g | |
Protein | 39g | |
Calcium | 1925mg | 192% |
Iron | 71mg | 893% |
Potassium | 2492mg | 53% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 116μg | |
Beta carotene | 436μg | |
Caffeine | 0mg | |
Choline | 64mg | 12% |
Copper | 2mg | 240% |
Fluoride | 1μg | |
Folate (B9) | 347μg | 87% |
Lycopene | 1092μg | |
Magnesium | 662mg | 158% |
Manganese | 9mg | 403% |
Niacin | 9mg | 54% |
Pantothenic acid | 2mg | 37% |
Phosphorus | 513mg | 73% |
Retinol | 0μg | |
Riboflavin (B2) | 1mg | 77% |
Selenium | 20μg | 37% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 30% |
Vitamin A IU | 838IU | |
Vitamin A | 42μg | 5% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 98% |
Vitamin C | 8mg | 9% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 12mg | 81% |
Vitamin K | 1297μg | 1080% |
Zinc | 8mg | 72% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.2g | |
Starch | 0g | |
Fats | ||
Saturated fats | 5g | 27% |
Monounsaturated fats | 20g | |
Polyunsaturated fats | 7g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.2g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0.2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 3g | |
Aspartic acid | 5g | |
Cystine | 0.4g | |
Glutamic acid | 6g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 3g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |