African Peanut and Squash Stew

Warm, hearty, and packed with bold flavors, this African Peanut and Squash Stew is the perfect blend of comfort and nourishment. Featuring a rich, creamy peanut butter base infused with aromatic spices like cumin, coriander, and cinnamon, this stew is further elevated with tender butternut squash, nutrient-packed kale or spinach, and protein-rich chickpeas. A hint of ginger adds a zesty kick, while optional cayenne pepper brings a touch of heat for spice enthusiasts. This one-pot, plant-based dish is not only delicious but also highly versatile—serve it as is for a satisfying vegan meal or ladle it over rice or quinoa for an extra hearty twist. Garnished with fresh cilantro, this stew is a soul-warming delight that's perfect for weeknights or cozy gatherings. Ideal for those seeking healthy, flavorful African-inspired recipes!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon cayenne pepper (optional for heat)
• 0.5 teaspoon cinnamon
• 2 tablespoons tomato paste
• 4 cups vegetable broth
• 1 15-ounce can diced tomatoes (canned)
• 0.5 cup peanut butter (natural, unsweetened)
• 4 cups butternut squash, peeled and cubed
• 4 cups kale or spinach, chopped
• 1.5 cups cooked chickpeas (or canned, drained and rinsed)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 4 cups optional cooked rice or quinoa (for serving)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic, grated ginger, ground cumin, ground coriander, cayenne pepper (if using), and cinnamon. Cook for another 1-2 minutes until fragrant.

Step 4

Add the tomato paste and stir well to coat the aromatics. Cook for 1 minute to deepen the flavor.

Step 5

Pour in the vegetable broth and add the diced tomatoes. Bring the mixture to a simmer.

Step 6

Whisk in the peanut butter until fully incorporated into the broth to create a creamy base.

Step 7

Add the cubed butternut squash to the pot. Cover and simmer for 20-25 minutes, stirring occasionally, until the squash is tender and easily pierced with a fork.

Step 8

Stir in the chopped kale or spinach and cooked chickpeas. Cook for another 5 minutes until the greens are wilted and the chickpeas are heated through.

Step 9

Season the stew with salt and black pepper to taste.

Step 10

Serve the stew hot, garnished with chopped cilantro. Optionally, serve over cooked rice or quinoa to make it a more filling meal.

Nutrition Facts

Serving size	3597.2 grams (3597.2g)

Amount per serving	% Daily Value*
Calories	3521

Total Fat 116.50g	149%
Saturated Fat 16.10g	81%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5430mg	236%
Total Carbohydrate 536.00g	195%
Dietary Fiber 93.60g	334%
Total Sugars 64.20g
Protein 132.00g	264%

Vitamin D 0IU	0%
Calcium 2018mg	155%
Iron 35mg	197%
Potassium 8868mg	189%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.2%

Protein: 14.2%

Carbs: 57.6%