Soups & Stews > Hearty Stews > Vegetarian Stews > African Peanut Stew (Vegetarian) Recipe

African Peanut Stew (Vegetarian)

This vibrant and flavorful African Peanut Stew is a hearty and comforting vegetarian dish. Packed with sweet potatoes, tomatoes, and spinach in a creamy peanut sauce, it's a delightful taste of West Africa. Serve it with rice or couscous for a complete meal.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
6
Ingredients
  • 2 tablespoons Olive oil
  • 1 Onion, chopped
  • 3 cloves Garlic, minced
  • 1 tablespoon Ginger, grated
  • 1 Red bell pepper, chopped
  • 2 medium Sweet potatoes, peeled and cubed
  • 1 (14.5 oz) can Diced tomatoes
  • 4 cups Vegetable broth
  • 1/2 cup Peanut butter, smooth
  • 1 teaspoon Ground cumin
  • 1/2 teaspoon Ground coriander
  • 1/4 teaspoon Cayenne pepper (optional)
  • 5 oz Spinach, chopped
  • to taste Salt
  • to taste Black pepper
  • 1 tablespoon Lime juice
  • 2 tablespoons Chopped peanuts (for garnish)
  • 2 tablespoons Fresh cilantro, chopped (for garnish)

Sautéing Aromatics

In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.

Adding Vegetables and Spices

Add the chopped red bell pepper and cubed sweet potatoes to the pot. Cook for 5-7 minutes, stirring occasionally. Add the diced tomatoes, vegetable broth, ground cumin, ground coriander, and cayenne pepper (if using). Stir to combine.

Simmering the Stew

Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the sweet potatoes are tender.

Adding Peanut Butter and Spinach

Stir in the peanut butter until it is fully dissolved. Add the chopped spinach and cook until wilted, about 2-3 minutes.

Finishing Touches and Serving

Stir in the lime juice. Taste and adjust seasoning with salt and pepper as needed. Serve hot, garnished with chopped peanuts and fresh cilantro. Enjoy with rice, couscous, or quinoa.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and cooking methods.
Calories: Approximately 150-180kcal
Protein: 6-8g
Fat: 8-10g
Carbohydrates: 15-18g
Fiber: 3-5g

Other Considerations for Nutrition

Use natural peanut butter without added sugar or salt for a healthier option. For a lower-fat version, reduce the amount of peanut butter slightly. Adding a variety of vegetables increases nutrient diversity.

← African Peanut Chicken Stew Authentic Boeuf Bourguignon: A Hearty Beef Stew →

FAQ

  • Can I use a different type of nut butter?

    Yes, you can use almond butter or cashew butter as a substitute for peanut butter, but the flavor will be slightly different.
  • Can I add other vegetables?

    Yes, feel free to add other vegetables such as chickpeas, kale, or okra. Adjust the cooking time accordingly.
  • Is this stew spicy?

    The stew has a mild spice level. You can adjust the amount of cayenne pepper to your preference. If you prefer a milder stew, omit the cayenne pepper altogether.
  • Can I make this stew in a slow cooker?

    Yes, you can. Sauté the aromatics as described in the recipe. Then, transfer all ingredients to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. Add the spinach and lime juice in the last 30 minutes of cooking. Stir in the peanut butter just before serving.
  • How long does the stew last in the fridge?

    The stew will last for 3-4 days in the refrigerator. Store it in an airtight container.
  • Can I freeze the stew?

    Yes, the stew freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.