African Peanut Stew

Vegan African Peanut Stew is a high-protein and high-carb flavorful dish. The origins of peanut stew can be traced back to West Africa, where peanuts are a common ingredient in many recipes. The stew is made of chickpeas, sweet potatoes, peanut butter, tomatoes, and flavorful spices. The peanut stew boasts a rich flavor with a hint of richness from the sweet potatoes and a hazelnut tone from the peanut butter. This Vegan African Peanut Stew is ideal for people who avoid animal products seeking an appealing and healthy dinner that is inspired by African cuisine. Let’s start the recipe with the cooking guidelines (discussed below).

STATS

• Course: Main course
• Cuisine: West-African
• Diet: Vegan, Vegetarians, Gluten-free
• Total Time: Forty minutes
• Preparation Time: Ten minutes
• Cook Time: Thirty minutes

EQUIPMENT

• Large-sized pot
• One peeler
• A sharp knife
• Cooking spoon
• Serving bowls

INGREDIENTS

• Olive oil 2tbsps
• Large and grated onion 1
• Chopped garlic cloves 3
• One-inch minced ginger
• Cumin 1 tsp
• 15 ounces chickpeas, is equal to one can
• Large-sized pieces of sweet potatoes 1 to 1/2 pounds
• Four cups of vegetable broth
• Crushed tomatoes in one can, approx 15 oz.
• Salt one tsp, or to taste
• One-fourth tsp of red pepper flakes
• Crushed black pepper 1/8 tsp
• Vegan-friendly peanut butter 1/2 cup
• 6 ounces of Spinach
• One lime squeezes

INSTRUCTIONS

1. Place olive oil into a large-sized pot.
2. Heat ot on a medium burner flame.
3. After heating, add chopped onions to the pot.
4. Cook it for three minutes.
5. Next, add ginger, cumin, crushed garlic, and red pepper flakes to the pot.
6. Cook it for fifty seconds on a moderate fire.
7. After that, remove the sweet potato skin with a peeler.
8. With a knife, cut them into large chunks sizes.
9. Now, add large pieces of sweet potatoes, black pepper, salt, crushed tomatoes, chickpeas can, and vegetable broth.
10. Stir all items with a cooking spoon.
11. Cook all items on a high flame so that one boil comes.
12. After boiling, lessen the burner fire and add half a cup of peanut butter.
13. Cook it for twenty minutes or until all items are soft.
14. Next, add spinach to the pot.
15. Simmer it for several seconds or the spinach is soft.
16. Verify the spices and other seasonings after cooking.
17. If necessary, level the amount of spices.
18. The tasty and nutritious African Peanut Stew is ready to serve.
19. Shift the stew to a serving stew bowl.
20. Garnish with lime wedges or fresh chopped herbs.

SUBSTITUTIONS OF THE DISH

Chickpeas:

• Use black beans, cannellini beans, or firm tofu instead of chickpeas.

Spinach:

• Replace the green spinach with Swiss chard, kale, or crushed collard greens.

Sweet potatoes:

• You can use bell peppers (any color of pepper) and okra instead of sweet potatoes.

Tomatoes:

• We used crushed tomatoes for a chunkier stew. Smooth tomato puree is used for a thinner stew.

SERVING SUGGESTIONS

• Top the stew with chopped pickled red onion and unsalted peanuts.
• Serve it with pita bread or simple vegan-friendly bread.
• Enjoy the stew with boiled basmati or jasmine rice.
• Pair the peanut stew with grilled eggplant.
• You can also pair the stew with grilled portobello mushroom burgers.
• Serve the yummy stew with fufu, a traditional dish in West Africa made from yams.
• Baked or fried plantain chips also pair well with the stew.

TIPS

• Use good-quality and fresh items because they directly affect the stew flavor.
• You can toast the spices before adding them to the peanut stew.
• Opt for natural and creamy peanut butter. This will provide the stew with a creamy taste.
• Add a touch of sweetness by adding the brown sugar or maple syrup.
• Use fresh and green spinach to achieve the best flavor and color.
• Don’t overcook the peanut stew.

STORAGE INFORMATION

Prepare ahead of time:

• This stew dish is great for meal preparation because it stays well in the refrigerator for one day and gets better the second day.

Fridge:

• Save the remaining African stew in an aright jar and refrigerate it for four to seven days.

Freezer:

• Cool down the hot stew at ambient temperature for three to four hours before preserving. After that, store the stew in a freezer-safe bag and freeze it for sixty to ninety days.

Reheating:

• You can rewarm the chilled peanut stew in a microwave or an iron-cast iron pan.

FAQs

Which type of peanut butter is best?

• Creamy and natural peanut butter is advised. Stay away from peanut butter that has additional carbohydrates or fats.

How can the creamy consistency of African peanut stew be improved?

• A vegan-friendly cream or nondairy milk like soy, hemp, or almond milk can be used in peanut stew to make it creamier.

NUTRITIONAL INFORMATION/SERVING:

Serving amount 1 stew bowl
Total number Four people
Total Calories 461 kcal
Carbohydrates 71 g
Protein 21 g
Dietary Fiber 15 g
Total Fat 17 g
Sugar 11 g
Iron 6 mg