Description
Thick, hearty, and delicious, this vegan West African Peanut Stew is made in one pot and ready in about 30 minutes, making it perfect for a nutritious weeknight meal. It features sweet potatoes, peanut butter, and a blend of spices, delivering authentic African flavors in a comforting stew.
Ingredients
Base and Aromatics
- 1 tablespoon olive oil or 1/3 cup water (for water sauté)
- 1 large onion, diced
- 5 – 6 cloves garlic, minced
- 2 – 3 tablespoons ginger, grated
- 1 tablespoon ground coriander
- 1 – 2 chili peppers (jalapeno, serrano, scotch bonnet, or habanero), diced*
Main Ingredients
- 2 – 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes
- 1 can (15 oz.) diced tomatoes, with juices
- 4 cups low-sodium vegetable broth or water (or combo)
- 3/4 cup natural peanut butter (creamy or smooth)
- 5 oz. fresh spinach, chopped if not using baby spinach**
Finishing Ingredients
- 2 small lemons, juice of
- Mineral salt & pepper, to taste
To Serve (Optional)
- Fresh cilantro, chopped
- Peanuts, crushed or whole
- Dash of hot sauce (sriracha, Franks hot sauce, or red pepper flakes)
- Grain of choice (rice, quinoa, or couscous)
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil or water over medium heat. Add the diced onion, minced garlic, grated ginger, and diced chili peppers. Sauté for about 5 minutes, stirring frequently, until the onions are softened and fragrant.
- Boil and Simmer: Add the peeled and cubed sweet potatoes, canned diced tomatoes (with juices), ground coriander, and vegetable broth or water to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 15 minutes, or until the sweet potatoes are fork tender.
- Add Final Ingredients: Turn off the heat and stir in the natural peanut butter until fully incorporated. Then add the fresh spinach and the juice of two small lemons. The stew will thicken slightly as it cools. Season with mineral salt and pepper to taste.
- Serve: Ladle the stew into individual bowls and garnish with chopped fresh cilantro and crushed or whole peanuts. Optionally, add a dash of hot sauce or serve alongside your choice of grain such as rice, quinoa, or couscous. This stew also pairs wonderfully with naan bread for dipping.
- Store: Refrigerate leftovers in a covered container for up to 5 days. For longer storage, freeze the stew in freezer-safe containers or baggies for up to 2 months.
Notes
- *Traditional West African peanut stew is very spicy; adjust the peppers to your taste. The listed peppers range from least hot (jalapeno) to most hot (habanero). When handling hot peppers, avoid touching your eyes as the oils may irritate. If peppers are unavailable, substitute with 1/2 to 1 teaspoon cayenne powder or 1 to 2 teaspoons crushed red pepper flakes.
- **You can substitute kale or collard greens for spinach. If using mature kale or collards, remove the thick stems and chop the leaves finely.
- For variation, replace sweet potatoes with regular potatoes or a combination; leaving skins on adds extra fiber but scrub thoroughly before dicing. Parsnips also work well in this stew.
- If you don’t have diced tomatoes, use a 6 oz. can of tomato paste stirred in with the vegetable broth.
- For peanut allergies, substitute peanut butter with almond butter, cashew butter, sunbutter, or a mix of tahini with these nut butters for a delicious alternative.
- Recommended equipment: A microplane or the small holes of a box grater work well for grating ginger.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Entree
- Method: Stovetop
- Cuisine: African, Vegan
