Description
This African Peanut Stew is a flavorful and hearty vegan dish that combines the richness of peanut butter with a blend of spices and vegetables. Perfect for a cozy dinner, this stew is a comforting meal that’s easy to make and packed with nutrition.
Ingredients
Scale
Stew:
- 1 tablespoon coconut oil
- 1 medium onion (chopped)
- 3 cloves garlic (minced)
- 1 tablespoon fresh ginger (grated)
- 1–2 teaspoons curry powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (optional)
- 1 medium sweet potato (peeled and diced)
- 1 red bell pepper (chopped)
- 1 (14 oz) can diced tomatoes
- 1/2 cup natural peanut butter (smooth or chunky)
- 4 cups vegetable broth
- 1 (15 oz) can chickpeas (drained and rinsed)
- 4 cups chopped kale or spinach
- Salt and pepper to taste
Garnish:
- Chopped roasted peanuts
- Fresh cilantro
Instructions
- Heat coconut oil: In a large pot over medium heat, sauté chopped onion until softened. Add garlic, ginger, curry powder, cumin, and cayenne; cook until fragrant.
- Add ingredients: Stir in sweet potato, bell pepper, tomatoes, peanut butter, and broth. Bring to a boil, then simmer covered for 20 minutes until sweet potatoes are tender.
- Finish stew: Add chickpeas and greens, simmer uncovered for 5–7 minutes until greens wilt. Season with salt and pepper. Serve hot, garnished with peanuts and cilantro.
Notes
- Serve over rice or with warm flatbread for a heartier meal.
- You can swap kale for spinach or collard greens.
- Adjust spice levels to taste—add more cayenne for heat or omit for a milder stew.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 7g
- Sodium: 460mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 13g
- Cholesterol: 0mg
