African Pineapple Peanut Stew

Bursting with bold, tropical flavors and hearty, nourishing ingredients, African Pineapple Peanut Stew is a vibrant one-pot meal that’s both comforting and nutritious. This vegan stew combines the creamy richness of peanut butter with the tangy sweetness of pineapple, creating a delectable harmony of sweet and savory. Packed with wholesome ingredients like tender sweet potatoes, red bell peppers, and leafy greens, it’s seasoned with warm spices like cumin and coriander, with just a hint of optional cayenne for a gently spiced kick. Perfectly suited for weeknight dinners, this 40-minute recipe pairs beautifully with a bed of fluffy rice or quinoa, making it a filling and satisfying option for plant-based enthusiasts and adventurous eaters alike. Don’t forget the fresh cilantro garnish for a burst of brightness in every bite!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 4 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 large red bell pepper, diced
• 2 cups sweet potato, peeled and cubed
• 1 cup crushed tomatoes
• 3 cups vegetable broth
• 1 cup creamy peanut butter
• 1.5 cups pineapple chunks, drained if canned
• 2 cups kale or spinach, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper (optional, for heat)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 4 cups cooked rice or quinoa (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 5-7 minutes until softened and translucent.

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 cubed sweet potato. Stir well to coat the vegetables in the aromatics.

Step 5

Sprinkle in the ground cumin, ground coriander, cayenne pepper (if using), salt, and black pepper. Stir to combine.

Step 6

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

Step 7

Cover the pot and let it simmer gently for 20-25 minutes, or until the sweet potatoes are tender.

Step 8

Stir in the peanut butter until fully incorporated into the stew, creating a creamy base.

Step 9

Add the pineapple chunks and chopped kale or spinach. Cook for an additional 5 minutes, allowing the greens to wilt and the pineapple to heat through.

Step 10

Taste the stew and adjust seasoning with more salt, pepper, or spices as needed.

Step 11

Serve hot over cooked rice or quinoa, garnished with fresh cilantro.

Nutrition Facts

Serving size	3531.2 grams (3531.2g)

Amount per serving	% Daily Value*
Calories	3904

Total Fat 162.30g	208%
Saturated Fat 29.30g	147%
Polyunsaturated Fat 4.80g
Cholesterol 0mg	0%
Sodium 5504mg	239%
Total Carbohydrate 530.90g	193%
Dietary Fiber 68.80g	246%
Total Sugars 111.20g
Protein 123.10g	246%

Vitamin D 0IU	0%
Calcium 1307mg	101%
Iron 24mg	134%
Potassium 7843mg	167%

*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: 35.8%

Protein: 12.1%

Carbs: 52.1%