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African Peanut Bowl

Kcal

500-550

Fat

30g

Carbs

25g

Protein

40g

Useful Information

Preparation Time –

10 mins

Cooking Time –

20 min

Difficulty –

Easy

Portions –

2

Ingredients

  • 2 white onions, chopped
  • 2 garlic cloves, finely chopped
  • 3cm piece ginger peeled
    and chopped
  • 2 red chilis, sliced
    lengthways and deseeded
  • 3 large beef tomatoes,
    cut into large chunks
  • 200g chicken fillet
  • 1 aubergine
  • 450ml chicken broth
  • 2 Tbsp peanut oil
  • 2 Tbsp tomato passata
  • 3 Tbsp crunchy peanut butter
  • 1Tbsp cumin, ground
  • A tiny dusting of cayenne

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    This recipe is a traditional African dish that is served at festivities around large parts of the continent. In Ghana it’s called Nkate. I researched this recipe and settled on a low carb version. Peanuts are a traditional food, they high in proteins and beneficial plant fats. This dish will keep you going long, so it’s a great meal to cook when you know you need sustenance. Serve with rice and steamed spinach.

    African Peanut Bowl

    Method

    • Start by putting the onions, garlic, chili and tomatoes into a food processor and mixing until they’re well pureed and mixed.
    • Cut the chicken fillet into fine strips.
    • Wash and cut the aubergine into thin slices. Saute the aubergine and chicken in a hot pan with some peanut oil.
    • Once they start to brown, add the puree and tomato passata, mix everything thoroughly.
    • Now, add the remainder of the ingredients, that is the peanut butter, cayenne and cumin to taste.
    • Add chicken broth, allow everything to come to the boil and simmer for 10 minutes. Ready to serve!

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