Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew is a delightful plant-based dish that combines the natural sweetness of sweet potatoes with the rich, nutty flavor of peanut butter. This hearty stew is infused with aromatic spices, making it a comforting and nutritious meal suitable for any occasion.
This plant-based dish melds the natural sweetness of sweet potatoes with the creamy richness of peanut butter, creating a delightful balance of flavors and textures. Infused with aromatic spices, this stew not only satisfies your taste buds but is also a wholesome and comforting meal that you can enjoy any day of the week. Let’s explore how you can easily make this hearty recipe in your own kitchen!
Key Takeaways
- This stew combines sweet potatoes and peanut butter, creating a rich and comforting plant-based dish.
- The recipe is versatile, offering options for substitutions and serving suggestions.
- It can be prepared in advance, making it a convenient meal option for busy days.
Types of Ingredients
The ingredients for Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew play a significant role in its flavor and nutritional profile. The main components include:
| Ingredient | Purpose |
| Sweet Potatoes | Add natural sweetness and texture |
| Peanut Butter | Provides rich, nutty flavor and creaminess |
| Spices | Enhance aroma and depth of flavor |
| Rice | Offers a fulfilling base for the stew |
| Vegetables | Boost nutrition and color |
Assume that you select high-quality ingredients for the best results in taste and nutrition.
Sweet Potatoes
To create a balanced dish, you should choose sweet potatoes that are firm with smooth skin, as they offer optimal flavor and sweetness. Their vibrant orange color indicates a high level of beta-carotene, which contributes to your health.
Peanuts and Nut Butters
Butters made from peanuts not only enrich the dish but also provide a source of protein and healthy fats. When identifying peanut butter, opt for natural versions without added sugars or oils to maintain a wholesome recipe.
Understanding the versatility of peanuts and their derivatives can significantly enhance your dishes. Peanuts are nutrient-dense, offering protein, fiber, and several vitamins and minerals. However, be aware of potential allergy issues, as peanut allergies can lead to severe reactions in some individuals. Choosing natural nut butters without additives can lead to a significant health boost. Explore different nut butters like almond or cashew, as they can provide unique flavors and health benefits, making your meals exciting and nutritious.
Frankie’s Sweet Potato & Peanut Stew Recipe by Jamie Oliver
Ingredients
- olive oil
- 1 onion
- 4 cloves of garlic
- 2 tablespoons cumin powder
- 2 tablespoons paprika
- 1 tablespoon turmeric powder
- 1 tablespoon ground coriander
- ½ teaspoon cayenne pepper
- a knob of ginger
- 4 large sweet potatoes (approx 500g), peeled and diced
- 1 vegetable stock cube (gluten-free if needed)
- 1 x 400g tin of chopped tomatoes
- 3 tablespoons tomato purée
- 3 tablespoons peanut butter
- 1 x 400g tin of black beans
- juice of 1 lemon
- a handful of fresh parsley leaves, chopped
Rice
- 2 cups of white basmati rice (about 390g)
- 4 cups of water (about 950ml)
Instructions
- Start by heating a splash of olive oil in a pan. Chop the onion and garlic, then add them to the pan along with the spices. Sauté for about a minute, then grate in the ginger.
- Next, add the cubed sweet potato and fry for around 5 minutes, stirring occasionally. Pour in 900ml of water, crumble in the stock cube, and add the chopped tomatoes, tomato purée, and peanut butter.
- Season with salt and pepper, and let it cook for about 20 minutes.
- Meanwhile, add the rice to a saucepan with some water and a pinch of salt. Bring it to a boil, then lower the heat and let it simmer for around 10 minutes. Once most of the water has evaporated, remove from the heat, cover, and allow it to steam for 10 to 15 minutes.
- Stir the black beans into the stew and let it cook for an additional 5 minutes, ensuring the sweet potato is tender but still holds a slight firmness.
- Finish by adding lemon juice and parsley, and adjust seasoning with salt and pepper. Serve the stew alongside the rice.
Nutritional Information per Serving
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Calories: ~500 kcal
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Protein: 12g
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Carbohydrates: 60g
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Sugars: 10g
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Fat: 22g
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Saturated Fat: 5g
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Fiber: 8g
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Salt: 1.2g
👨🍳 [DID YOU KNOW?] Interesting Facts about Frankie’s Sweet Potato & Peanut Stew
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Nutrient-Dense Ingredients: Sweet potatoes are a powerhouse of vitamins A and C, while peanut butter adds healthy fats and protein, making this a filling and nutritious stew.
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Sweet and Savory Harmony: The combination of sweet potatoes and peanut butter creates a rich, creamy texture with a satisfying balance of flavors, heightened by aromatic spices like cumin, paprika, and turmeric.
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Plant-Based and Versatile: This dish is plant-based, making it suitable for vegans. It’s also versatile, as you can swap the peanut butter for almond butter or sunflower seed butter for those with nut allergies.
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Easy Meal Prep: The stew can be prepared in advance, making it a great option for meal prepping. You can refrigerate or freeze it for future meals.
Factors Influencing Flavor
For a dish like Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew, several factors influence the overall flavor profile. These include:
- The quality of your sweet potatoes
- The richness of the peanut butter
- Your choice of spices and how you blend them
Assume that by carefully selecting each ingredient, you’ll enhance the stew’s natural sweetness and depth, making it a truly comforting meal.
Spice Balance
Factors such as the type and quantity of spices you use can make a significant difference in the final taste of your stew. It’s imperative to find the right balance so that each flavor complements rather than overpowers the others. Aim to highlight the sweet and nutty elements while ensuring a harmonious blend of spices.
Cooking Time
There’s a direct correlation between cooking time and flavor development in your stew. Allowing the ingredients to simmer for an adequate timeframe helps to meld the flavors together, resulting in a richer taste.
Plus, cooking the stew slowly on low heat enables the sweet potatoes to become tender and allows the spices to infuse properly. For optimal results, aim for a cooking time of at least 30-40 minutes. This not only enhances the dish’s overall flavor but also makes it easier for your guests to savor the delicious combination of sweet and nutty elements.
Pros and Cons of the Recipe
Despite its delicious taste and healthy ingredients, Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew has both advantages and disadvantages that you should consider before making it.
| Pros | Cons |
|---|---|
| Rich in nutrients from sweet potatoes and peanuts | Can be high in calories due to peanut butter |
| Plant-based and suitable for vegans | Peanut allergy risk for some individuals |
| Easy to prepare with minimal cooking skills | To balance flavors, you may need to adjust seasonings |
| Comforting and filling meal | Not a quick dish; requires longer cooking time |
| Versatile; can be paired with rice or other sides | May require availability of specific ingredients |
Benefits of Ingredients
Assuming you’re looking for nutritious meals, the ingredients in Frankie’s Sweet Potato & Peanut Stew provide a wealth of benefits. Sweet potatoes are a great source of vitamins A and C, which can help boost your immune system. The inclusion of peanut butter not only adds a delicious flavor but also offers plant-based protein and healthy fats, vital for overall wellness.
Potential Drawbacks
Some aspects of this recipe may not work for everyone. If you have dietary restrictions or allergies, it’s important to consider the ingredients carefully.
Ingredients like peanut butter can pose a significant risk if you have a nut allergy, potentially leading to severe reactions. Additionally, while sweet potatoes offer health benefits, they can also contribute to higher calorie content when combined with peanut butter. It’s vital to keep in mind the balance of flavors and seasonings; you may need to adjust them to meet your taste preferences. Overall, this stew can be a delightful choice, but being aware of the potential drawbacks ensures you make informed decisions for your health.
Variations of the Stew
Many home cooks appreciate the versatility of Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew. You can easily adapt this recipe to meet your preferences or utilize what you have on hand. From adding seasonal vegetables to varying the spices, there are countless ways to personalize this delightful dish while retaining its heartiness and flavor.
Alternative Ingredients
Clearly, you can substitute ingredients based on dietary needs or preferences. For instance, if you’re allergic to peanuts, you might consider using almond butter or sunflower seed butter. Additionally, feel free to add in chickpeas or lentils for an extra protein boost while keeping it plant-based.
Serving Suggestions
Stew lovers will find that pairing Frankie’s Sweet Potato & Peanut Stew with a side of fluffy rice or a hearty whole grain bread enhances your meal experience. You can also serve it alongside a vibrant salad to add freshness, balancing the stew’s deep flavors. For a little extra kick, a sprinkle of chili flakes or a squeeze of lime can elevate your dish, making it perfect for any occasion.
Variations like these allow you to cater to personal tastes and dietary restrictions while keeping the essence of Frankie’s Sweet Potato & Peanut Stew intact. With simple additions or swaps, you can transform the dish into something uniquely your own, ensuring that each bowl is packed with flavor and nutrition. Plus, these adaptations can turn a simple recipe into a weekend highlight for your family or a gathering of friends, making your kitchen the heart of the home.
Final Words
With this in mind, Jamie Oliver’s Frankie’s Sweet Potato & Peanut Stew offers you a flavorful and nourishing option for your plant-based meals. By incorporating simple ingredients and aromatic spices, you create a dish that is not only comforting but also versatile. Whether you make it in advance or customize it with different ingredients, this stew can easily become a staple in your cooking repertoire. Enjoy exploring the delightful balance of sweet and savory flavors that will surely impress your family and friends.