Ingredients with Measurements:
- 2 tablespoons of vegetable oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- 1/2 teaspoon of ground cinnamon
- 1/4 teaspoon of cayenne pepper
- 2 cups of vegetable broth
- 1 can of diced tomatoes (14.5 oz)
- 1 large luffa, peeled and cut into 1-inch pieces
- 1/2 cup of creamy peanut butter
- 1/4 cup of chopped fresh cilantro
- Salt and freshly ground black pepper, to taste
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Immersion blender or regular blender (optional)
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
3. Add the ground cumin, smoked paprika, ground cinnamon, and cayenne pepper, and stir to combine.
4. Pour in the vegetable broth and diced tomatoes, and bring to a simmer.
5. Add the luffa pieces to the pot, and stir to combine.
6. Cover the pot and simmer for 20-25 minutes, or until the luffa is tender.
7. Remove the pot from the heat, and use an immersion blender or regular blender to puree the stew until smooth.
8. Return the pot to the heat, and stir in the peanut butter until it is fully incorporated.
9. Add the chopped cilantro, and season with salt and freshly ground black pepper to taste.
10. Serve hot, garnished with additional cilantro leaves and chopped peanuts, if desired.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Simmer over medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 315
Fat: 23g
Carbohydrates: 18g
Protein: 12g
Fiber: 5g
Sugar: 8g
Sodium: 680mg
Substitutions for ingredients:
- You can use chicken broth instead of vegetable broth.
- You can use diced canned tomatoes with green chilies for a spicier stew.
- You can use zucchini or yellow squash instead of luffa.
Variations:
- Add cooked chicken or shrimp for a heartier stew.
- Add a can of drained and rinsed chickpeas for extra protein and fiber.
- Add a dollop of sour cream or Greek yogurt on top of each serving for a creamy finish.
Tips and tricks:
- Use a sharp vegetable peeler to peel the tough skin of the luffa.
- If you don't have an immersion blender or regular blender, you can skip the pureeing step and leave the stew chunky.
- Stir the peanut butter well before adding it to the pot to make it easier to incorporate.
- Taste the stew and adjust the seasoning as needed before serving.
Storage instructions:
Store leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through, stirring occasionally.
Presentation ideas:
Serve the stew in individual bowls, garnished with fresh cilantro leaves and chopped peanuts.
Garnishes:
Fresh cilantro leaves and chopped peanuts
Pairings:
- Serve the stew with crusty bread or rice to soak up the flavorful broth.
- Pair the stew with a crisp green salad for a balanced meal.
Suggested side dishes:
- Steamed or roasted vegetables, such as broccoli or carrots.
- Grilled or sautéed shrimp or chicken.
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, simmer it uncovered for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to wash the luffa thoroughly before peeling and cutting it.
- Store leftover stew in the refrigerator within 2 hours of cooking.
- Reheat leftover stew to an internal temperature of 165°F before serving.
Food history:
Luffa, also known as sponge gourd or Chinese okra, is a vegetable commonly used in Asian and African cuisines. It has a mild flavor and a slightly spongy texture, and is often used in soups and stews. Peanut stew is a popular dish in West African cuisine, and is often made with chicken or beef. This vegetarian version uses luffa as the main ingredient and peanut butter for a creamy, nutty flavor.
Flavor profiles:
- Savory
- Nutty
- Spicy
- Tangy
Serving suggestions:
- Serve the stew as a main course for a vegetarian dinner.
- Serve the stew as a starter for a multi-course meal.
- Serve the stew as a comforting and warming meal on a cold day.
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