African Peanut Stew

Discover the rich, comforting flavors of African Peanut Stew, a vibrant, plant-based dish that's as nourishing as it is satisfying. This one-pot wonder combines creamy natural peanut butter with hearty sweet potatoes, tender greens, and warm spices like cumin and coriander for a flavor-packed meal that's both cozy and exotic. Simmered in a savory broth with crushed tomatoes, garlic, and ginger, the stew develops a luscious texture and depth of flavor that’s perfect for feeding a crowd or meal prepping. Serve it over fluffy rice or with crusty bread to soak up every drop, and don't forget the garnishes—fresh cilantro and roasted peanuts add the perfect finishing touch. Ready in under an hour, this wholesome recipe is a must-try for lovers of global cuisine and easy weeknight dinners alike!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 large red bell pepper, diced
• 2 medium sweet potato, peeled and diced
• 1 14-ounce can crushed tomatoes
• 4 cups vegetable broth
• 0.5 cup natural peanut butter (unsweetened and unsalted)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper (optional, for heat)
• 3 cups kale or collard greens, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (optional, for garnish)
• 2 tablespoons roasted peanuts (optional, for garnish)
• 1 portion per serving cooked rice or crusty bread (optional, for serving)

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and ginger, cooking for 1-2 minutes until fragrant.

Step 4

Add the diced red bell pepper and sweet potatoes. Cook for another 5 minutes, stirring occasionally.

Step 5

Stir in the crushed tomatoes, vegetable broth, peanut butter, ground cumin, ground coriander, and cayenne pepper (if using). Mix well to combine the peanut butter evenly into the broth.

Step 6

Bring the stew to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the sweet potatoes are tender and the flavors have melded together.

Step 7

Stir in the chopped kale or collard greens during the last 5 minutes of cooking, allowing them to wilt.

Step 8

Season the stew with salt and black pepper to taste. Adjust the spices, if needed.

Step 9

Serve the stew hot, garnished with fresh cilantro and roasted peanuts, if desired.

Step 10

Pair with cooked rice or crusty bread for a complete meal, and enjoy!

Nutrition Facts

Serving size	2157.2 grams (2157.2g)

Amount per serving	% Daily Value*
Calories	1846

Total Fat 108.90g	140%
Saturated Fat 17.00g	85%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4767mg	207%
Total Carbohydrate 174.90g	64%
Dietary Fiber 42.00g	150%
Total Sugars 44.00g
Protein 67.60g	135%

Vitamin D 0IU	0%
Calcium 698mg	54%
Iron 16mg	87%
Potassium 4743mg	101%

*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: 50.3%

Protein: 13.9%

Carbs: 35.9%