AFRICAN PEANUT STEW WITH SWEET POTATO CLASSIC
African Peanut Stew With Sweet Potato Classic 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 and savoury broth infused with cayenne pepper and nutty undertones. These peanuts are rooted in West African culinary traditions, which are 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. African Peanut Stew With Sweet Potato Classic is ideal for meal prepping, which is 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
The following ingredients are required for the preparation of African Peanut Stew With Sweet Potato Classic:
- 75 grams | 2.65 ounces | ½ cup diced sweet potato
- 120 grams | 4.23 ounces | ½ cup canned chickpeas
- 16 grams | 0.56 ounces | 1 tablespoon peanut butter
- 60 grams | 2.12 ounces | ½ cup chopped tomatoes
- 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
- 5 grams | 0.02 ounces | ½ teaspoon cayenne pepper
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 36 grams | 0.01 ounces | 1 pinch salt
- 0.1 gram | 0.00 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 342 kilocalories
- Total Fat: 14.7 grams
- Saturated Fat: 2.2 grams
- Carbohydrates: 43.2 grams
- Fibre: 9.2 grams
- Sugar: 7.1 grams
- Protein: 13.9 grams
- Sodium: 428 milligrams
- Calcium: 92 milligrams
- Iron: 3.9 milligrams
- Potassium: 785 milligrams
PREPARATION
There are the following ingredients for African Peanut Stew With Sweet Potato Classic:
- 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 the 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.
PREPARATION TIME
10 minutes
COOKING TIME
20 minutes
TIPS
Here are some helpful tips for the preparation of African Peanut Stew With Sweet Potato Classic:
- Peanut Butter Tip: Use unsweetened, smooth peanut butter for the best results and an authentic savoury flavour.
- Spice Control: Adjust cayenne to taste, so start with less if sensitive to spice.
- Sweet Potato Preparation: Cut the 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 tablespoons of coconut milk for added richness and a subtle sweetness.
- Protein Boost: Replace chickpeas with white beans or lentils for a variation in texture.
- Extra Vegetables: Add chopped bell peppers or courgettes 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 refrigerator before reheating.
- Reheating: Reheat on the stove or in the microwave, adding a splash of broth or water if it thickens too much.
