African Peanut Stew with Tofu

Fat 47%Carbs 29%Protein 23%
Percent Calories

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

  1. 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.
  2. Heat oil in a medium sauce pan. Saute onions for about 2 minutes. Add in tomatoes and cook for another 5 minutes
  3. 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.
  4. Bring to a gentle simmer and cook for about 20 minutes until foam clears from the surface, stir occasionally.
  5. 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)
  6. Season to taste and serve over rice.

Nutrition Facts

For 1 serving of african peanut stew with tofu (400g)

NutrientValue%DV
Calories562
Fats34g 44%
Saturated fats5g 27%
Trans fats0g
Cholesterol0mg 0%
Sodium134mg 6%
Carbs48g 17%
Net carbs15g
Fiber33g 117%
Sugar5g
Protein39g
Calcium1925mg 192%
Iron71mg 893%
Potassium2492mg 53%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene116μg
Beta carotene436μg
Caffeine0mg
Choline64mg 12%
Copper2mg 240%
Fluoride1μg
Folate (B9)347μg 87%
Lycopene1092μg
Magnesium662mg 158%
Manganese9mg 403%
Niacin9mg 54%
Pantothenic acid2mg 37%
Phosphorus513mg 73%
Retinol0μg
Riboflavin (B2)1mg 77%
Selenium20μg 37%
Theobromine0mg
Thiamine0.4mg 30%
Vitamin A IU838IU
Vitamin A42μg 5%
Vitamin B120μg 0%
Vitamin B61mg 98%
Vitamin C8mg 9%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E12mg 81%
Vitamin K1297μg 1080%
Zinc8mg 72%
Sugars
Sugar5g
Sucrose0.1g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0.2g
Starch0g
Fats
Saturated fats5g 27%
Monounsaturated fats20g
Polyunsaturated fats7g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 60g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine3g
Aspartic acid5g
Cystine0.4g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine2g
Methionine1g
Phenylalanine2g
Proline3g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g