Go Back

Lower Histamine African Groundnut Stew

Betsy Leighton | My Inert Life | www.myinertlife.space
8 net carbs per serving
Print Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Course Main Course
Cuisine African
Servings 6
Calories 722 kcal

Equipment

  • Instant Pot or pressure cooker

Ingredients
  

  • 1.5 lb. skinnless, boneless chicken breasts diced into ½-inch pieces
  • 4-5 small zucchini cut in half and sliced; or use sliced choko for low FODMAP
  • 2 bunches green onions chopped, or 1 medium onion, diced
  • 2 cups celery chopped
  • 2 cups lower histamine vegetable broth
  • ¾ cup Sunbutter
  • ¼ cup coconut oil or use olive oil for low FODMAP
  • 2 cloves garlic crushed; or use 1 tsp garlic-infused olive oil for low FODMAP
  • 2 tsp sea salt
  • 1½ tsp ginger powder
  • 1½ tsp cumin
  • ⅛ tsp ground cinnamon
  • ⅛ tsp black pepper
  • 1/32 tsp Monk fruit powder
  • 1-2 avocados for garnish, if tolerated; omit for low FODMAP
  • ½ bunch fresh cilantro, chopped for garnish

Instructions
 

  • Set the Instant Pot to "Pressure Cook" for 20 minutes and melt the coconut oil. Add the onions, celery, and all of the spices. Stir to coat with the fat and allow the vegetables to begin to sweat, about five minutes
  • Add the chicken and broth, put on the lid, and allow the pot to come up to pressure. When the 20 minutes have elapsed, unplug the machine and release the pressure manually.
  • Add the zucchini and Sunbutter, replace the lid, and let sit for about ten minutes as the zucchini gently cooks, and the Sunbutter melts. Then stir until the sauce is creamy. If the stew cooled off too much you may need to set it to "Saute" for another few minutes to heat it through.
  • Serve with diced avocado and cilantro for garnishes. Or, portion the stew into glass freezer containers and freeze for later.
  • To make this recipe in a stock pot over the stove: Place the fat, onions, celery, and spices in the pot over medium heat. Stir to combine and cook for five minutes. Add the chicken and broth, cover, and bring to a low boil. Cook for 20 minutes, stirring occasionally. Add the zucchini and Sunbutter and cook for an additional five minutes. Serve with avocado and cilantro for garnishes.