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Entries in Tomatoes (8)

Spicy Peanut Stew with Rice by Running On Real Food

Hey Guys! I have a special treat for you today- a guest post from one of my favourite blogging friends- Deryn from Running On Real Food! I love reading Deryn's blog and seeing + making her healthy vegan recipes. Her health and wellness tips are well written, positive and always inspire me. This is her first time here on Edible Sound Bites and I’m very honoured to have her post on the blog.

So please give it up for my ultra-talented friend Deryn from Running On Real Food. Take it away...

Hey, guys! I am so happy to be here today on one of my favourite blogs, Edible Sound Bites! Jennifer and I have been blogger buddies for a while now and I just love her site, her delicious recipes and the amazing photography that goes along with them!  

To introduce myself, my name is Deryn and I blog over at Running on Real Food. I post about health, wellness and fitness, as well as share simple, vegan recipes. I was lucky enough to have Jenn guest post for me back in November and she totally spoiled us with these incredible Vegan No-Bake Pumpkin Tarts. They were a huge hit with my readers, super easy to make, packed with nutrition and absolutely delicious. Like I said, spoiled.

Today I’m sharing a recipe for a satisfying and comforting Spicy Peanut Stew with Rice. This recipe is an adaption from the Soul-Soothing African Peanut Stew recipe in the Oh She Glows cookbook. I’m sure most of you have at least heard of Oh She Glows, if not already own her cookbook. Her book is a well-used favourite in my kitchen and at least one of her wonderful, wholesome recipes makes its way in to my meal plan each week. You can find the original stew recipe here and plenty of other great recipes on her blog at OhSheGlows.com.

Her recipe had to be adjusted at my house since my husband doesn’t like sweet potato. Ya, the nerve, right? So sweet potato is out but rice and carrots are in, and peanut butter is of course, sticking around. The thing I love about this recipe is I almost always have everything on had to make it, plus it’s a perfect recipe to make ahead as it’s even better the next day! It freezes well too, so try making a batch on the weekend and portioning it out for grab-n-go lunches.

It’s easy to stay on track with healthy eating when you keep your pantry stocked with staples like some of the ingredients in this recipe. A well-stocked pantry plus a weekly meal plan will set you up for success week-to-week, as well as save you time and money. Plus, if you eat a plant-based diet like I do, it really helps to be prepared with healthy snacks and the ingredients needed to make nutritious meals. Whole food, healthy eating really doesn’t have to be complicated and even the simplest vegan meals can be packed with flavour, just like this amazing stew!

Thanks so much for having me here today, Jenn! And a big thanks to Angela Liddon of Oh She Glows for the recipe inspiration. Enjoy!

Spicy Peanut Stew with Rice

Spicy Peanut Stew with Rice | ediblesoundbites.com

by Jennifer Trennum

Cook Time: 25-30 minutes

Keywords: saute entree main dish lunch soup/stew gluten-free grain-free vegan vegetarian protein soy-free bell peppers carrots chickpeas tomatoes

Ingredients (Serves 4-6)

  • 1 tsp olive oil
  • 1 tbsp minced ginger
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 1 tbsp chili powder
  • ½ tsp red pepper flakes (add another ¼ tsp to go extra spicy!)
  • ½ tsp black pepper, or more to taste
  • ¼ tsp sea salt, or more to taste
  • 2 tbsp tomato paste
  • 1 red pepper, diced
  • 3 carrots, peeled and chopped
  • 1 x 28 oz. can diced tomatoes, with their juices
  • ½ cup natural peanut butter
  • 3 cups vegetable stock
  • ¾ cup jasmine rice
  • 1 tbsp fresh lime juice
  • 6 cups lightly packed, fresh baby spinach
  • 1 x 19 oz can chickpeas, drained and rinsed


Heat the olive oil in a large saucepan over medium heat.

Add the garlic, ginger and onion and sauté for about 5 minutes, stirring.

Add the spices and tomato paste and sauté a few more minutes.

Add everything else except for the lime, spinach and chickpeas. Stir well to combine.

Simmer for about 20 minutes until the rice and vegetables are cooked.

Stir in the lime, spinach and chickpeas and simmer for a few more minutes until the spinach is completely mixed in.

Serve with fresh cilantro.


To learn more about Deryn, visit her blog runningonrealfood.com. She lives in Vancouver with her husband and two dogs, is and avid CrossFitter, believes balance is the key to achieving a long-lasting, healthy lifestyle and loves to share her knowledge of health and fitness with her readers. Connect with her on Facebook, Instagram and Twitter.

Homemade Ketchup

This homemade tomato ketchup will blow your socks off! Trust me. This is the good stuff!

You know, you could probably fool your own family into thinking that it's the real thing. But you'll be the only one that knows there's no unnatural ingredients in it.

Are you sold yet?

Homemade Ketchup | ediblesoundbites.com

The best part is that it took me only about 5 minutes to throw together. It's really that EASY. What I love about it is that making it yourself allows you to control exactly what goes into it.

I think Ketchup goes back to pretty much almost everyones childhood. I am right? I can't say I was one of those kids that was obsessed with it, but it was always on the table when we had BBQ burgers and hot dogs or french fries. Oh, and my brother's specialty fried egg sandwiches that he showed me how to make; we always had ketchup on those!

Homemade Ketchup | ediblesoundbites.com

This ketchup is clean and made with all natural simple ingredients that you probably already have on hand. It's amazing on scrambled eggs and many other things, but one of the best ways to enjoy it is dipping french fries and roasted potatoes in it. Oh-so good! That sweet + sour combination is just too irresistible. Most store bought ketchup brands are sweetened with high fructose corn syrup. Instead I used organic sucanat as a sweetener, which is unrefined. Coconut sugar or muscovado sugar (an unrefined brown sugar with a strong molasses flavour) work great as well. 

This stuff is so good you might just be tempted to eat it straight out of the jar. I won't blame you if you do ;)

Homemade Ketchup

by Jennifer Trennum

Prep Time: 5 minutes

Keywords: dips, spreads lunch gluten-free grain-free low-sodium soy-free vegan vegetarian tomatoes summer

Ingredients (makes about 1 cup)

  • 1 can tomato paste
  • 1/4 cup water
  • 2 tbsp sucanat or coconut sugar or muscovado sugar
  • 1/4 - 1/2 tsp sea salt
  • 1/4 tsp cumin
  • 1/4 tsp cinnamon
  • 1/8 tsp ground cloves
  • 2 tbsp apple cider vinegar


Mix all ingredients together in a measuring jug or small mixing bowl. Store in a sealed mason jar or air tight container.

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