Two principal components of many West African dishes are winter squash and peanuts (called ground nuts in Africa). Here they are combined with turkey sausage, rice, and black-eyed peas in a delicious slow-cooked soup. The soup will be perfectly cooked after 4 hours but can go as long as 8.
2 cups frozen butternut squash cubes
1 1/2 cups frozen black-eyed peas
1/2 cup brown rice
1 can (4 ounces) chopped mild green chilies, drained
2 tablespoons reduced-fat creamy peanut butter
4 teaspoons minced garlic
1/2 teaspoon oregano
1/2 teaspoon salt
3 1/4 cups water
1/2 pound sweet or hot Italian-style turkey sausages
1. In a 4- or 6-quart electric slow cooker, combine the butternut squash, black-eyed peas, rice, chilies, peanut butter, garlic, oregano, and salt.
2. Stir in the water and turkey sausages. Cover and cook on low for 4 to 8 hours or until the rice is tender and the sausages are cooked through. At serving time, remove the sausages, slice them, and return them to the pot. Makes 4 servings
PER SERVING 344 calories, 9.6g total fat (2.4g saturated), 43mg cholesterol, 9g dietary fiber, 46g carbohydrate, 21g protein, 917mg sodium
Good source of: beta carotene, fiber, folate, potassium, thiamin, vitamin C, zinc
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.