African Sweet Potato Stew Vegetarian

Warm and nourishing, this African Sweet Potato Stew is the perfect vegetarian comfort food, brimming with vibrant flavors and wholesome ingredients. Creamy peanut butter blends beautifully with earthy sweet potatoes, tender carrots, and a fragrant mix of spices like cumin, coriander, and smoked paprika, creating a rich and satisfying base. Nutrient-packed greens like kale or spinach add a fresh, hearty touch, while a garnish of chopped cilantro provides a burst of brightness. Ready in just 50 minutes, this one-pot wonder is ideal for busy weeknights or meal prepping. Serve it with fluffy rice for a complete, protein-packed vegan meal that’s as nutritious as it is delicious. Perfect for lovers of global cuisine, this African-inspired stew is a flavorful way to warm up your table!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 4 cups sweet potatoes, peeled and cubed
• 2 medium carrots, sliced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper (optional)
• 4 cups vegetable broth
• 1 14-ounce can canned diced tomatoes (with liquid)
• 0.5 cup natural peanut butter (unsweetened)
• 3 cups kale or spinach, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 4 cups cooked rice (optional, 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 4–5 minutes, until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for an additional 1–2 minutes until fragrant.

Step 4

Add the cubed sweet potatoes and sliced carrots to the pot. Stir to combine.

Step 5

Sprinkle the ground cumin, coriander, smoked paprika, and optional cayenne pepper over the vegetables. Cook for 1–2 minutes to toast the spices and enhance their flavors.

Step 6

Pour in the vegetable broth and canned diced tomatoes (with their liquid). Stir well.

Step 7

Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 20 minutes, or until the sweet potatoes are tender.

Step 8

Scoop about 1 cup of the stew broth into a small bowl and whisk in the peanut butter until smooth. Pour this mixture back into the pot and stir to combine.

Step 9

Add the chopped kale or spinach and cook for another 5 minutes, until the greens are wilted.

Step 10

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

Step 11

Serve the African Sweet Potato Stew hot, garnished with fresh cilantro, and over cooked rice if desired.

Nutrition Facts

Serving size	2621.8 grams (2621.8g)

Amount per serving	% Daily Value*
Calories	2683

Total Fat 105.30g	135%
Saturated Fat 14.90g	75%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4914mg	214%
Total Carbohydrate 372.30g	135%
Dietary Fiber 45.90g	164%
Total Sugars 33.00g
Protein 90.70g	181%

Vitamin D 0IU	0%
Calcium 1323mg	102%
Iron 21mg	118%
Potassium 5634mg	120%

*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: 33.9%

Protein: 13.0%

Carbs: 53.2%