AFRICAN PEANUT STEW

AFRICAN PEANUT STEW

African Peanut Stew is a rich, flavourful and deeply comforting one-pot meal that blends hearty ingredients with bold spices and creamy peanut butter. This vegan stew features tender sweet potatoes, protein-packed chickpeas and juicy tomatoes simmered in a mildly spicy, savoury broth infused with cayenne pepper and nutty undertones. Rooted in West African culinary traditions, this dish is both nourishing and satisfying, offering a balance of plant protein, complex carbohydrates and healthy fats. The stew’s creamy texture and vibrant colour make it visually appealing, while its warm spices make every bite memorable. Ideal for meal prepping, it’s easy to make in batches, stores well and tastes even better the next day. Serve it on its own, over brown rice or with warm flatbread to soak up the fragrant and spiced broth.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

African

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Low Cholesterol, Wheat / Gluten-Free, Quick & Easy, Healthy, Low Sugar

DISH TYPE

Soup / Stew

INGREDIENTS

Here are some helpful tips for the preparation of African Peanut Stew:

• ½ cup diced sweet potato

• ½ cup canned chickpeas, rinsed and drained

• 1 tbsp peanut butter (natural, unsweetened)

• ½ cup chopped tomatoes (fresh or canned)

• 1 cup vegetable broth

• ½ tsp cayenne pepper

• Salt and pepper to taste

• 1 tsp olive oil (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 319.5 kcal

• Fat: 15.1 g

• Saturated Fat: 2.5 g

• Carbohydrate: 39 g

• Sugar: 9.7 g

• Sodium: 1085.5 mg

• Protein: 10.9 g

• Fiber: 9.2 g

• Calcium: 84.8 mg

• Iron: 1.9 mg

• Potassium: 620.8 mg

PREPARATION

There are the following ingredients for African Peanut Stew:

• Sauté Base Ingredients: In a medium saucepan, heat olive oil over medium heat. Add sweet potato and cook for 3 to 4 minutes to lightly brown.

• Add Tomatoes And Chickpeas: Stir in chopped tomatoes and chickpeas, cooking for 2 minutes to release juices.

• Incorporate Broth And Spices: Pour in the vegetable broth, then add cayenne pepper, salt and pepper. Stir to combine.

• Simmer The Stew: Bring to a boil, then reduce heat and simmer uncovered for 12 to 15 minutes or until the sweet potatoes are fork-tender.

• Stir In Peanut Butter: Add peanut butter and stir until fully dissolved, allowing the stew to thicken and the flavours to meld.

• Final Taste Adjustment: Taste and adjust seasoning as needed. Add more broth for a thinner consistency if desired.

• Serve Hot: Spoon into a bowl and enjoy warm, optionally with rice or flatbread.

PREP TIME

10 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for African Peanut Stew:

• Peanut Butter Tip: Use unsweetened, smooth peanut butter for best results and an authentic savoury flavour.

• Spice Control: Adjust cayenne to taste; start with less if sensitive to spice.

• Sweet Potato Prep: Cut sweet potato into small, even cubes to speed up cooking.

• Stir Gently: Stir occasionally during simmering to prevent sticking and ensure even cooking.

VARIATIONS

• Leafy Greens: Stir in chopped spinach or kale in the last few minutes for added nutrients.

• Add Grains: Serve over brown rice, quinoa or millet for a complete meal.

• Creamier Texture: Add 2 tbsp coconut milk for added richness and a subtle sweetness.

• Protein Boost: Replace chickpeas with white beans or lentils for a variation in texture.

• Extra Veggies: Add chopped bell peppers or courgette for more colour and crunch.

PREPPING AND STORAGE

• Refrigeration: Cool and store in an airtight container for up to 4 days. Flavours will intensify over time.

• Freezing: Freeze in meal-size containers for up to 2 months. Thaw overnight in the fridge before reheating.

• Reheating: Reheat on the stove or in the microwave, adding a splash of broth or water if it thickens too much.