African Vegetable Stew

Warm, hearty, and bursting with vibrant flavors, African Vegetable Stew is a nutrient-packed dish that celebrates bold spices and wholesome ingredients. This vegan-friendly recipe showcases tender sweet potatoes, carrots, and bell peppers simmered in a rich, peanut butter-enhanced broth spiced with cumin, coriander, smoked paprika, and a hint of cayenne for irresistible warmth. Fresh kale or spinach adds a bright touch of greens, while aromatic garlic, ginger, and cilantro elevate every spoonful. Perfect for cozy dinners, this one-pot wonder is simple to prepare and offers a satisfying balance of sweet, savory, and zesty notes. Serve it with a wedge of lemon or lime for a tangy finish, making it a delicious and nutritious addition to your recipe collection. Keywords: African Vegetable Stew, vegan stew, peanut butter stew, healthy comfort food, vegetable stew recipe.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 large sweet potato, peeled and diced
• 2 medium carrots, peeled and sliced
• 1 medium red bell pepper, chopped
• 14 ounces diced tomatoes (canned, with juice)
• 4 cups vegetable broth
• 3 cups kale or spinach, chopped
• 1 cup natural peanut butter (unsweetened)
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)
• 4 pieces lemon or lime wedges (optional, for serving)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 3-4 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 diced sweet potato, sliced carrots, and chopped red bell pepper to the pot. Cook for 5 minutes, stirring occasionally.

Step 5

Stir in the ground cumin, coriander, smoked paprika, cayenne pepper, salt, and black pepper. Cook for 1 minute to toast the spices.

Step 6

Pour in the diced tomatoes (with juice) and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, or until the vegetables are tender.

Step 7

Add the chopped kale or spinach to the pot and stir to combine. Simmer for another 5 minutes until the greens are wilted.

Step 8

In a small bowl, whisk the peanut butter with 1 cup of the hot soup liquid until smooth. Return the peanut butter mixture to the pot and stir well to incorporate.

Step 9

Taste the stew and adjust the seasoning with more salt or spices if needed.

Step 10

Serve the stew hot, garnished with chopped fresh cilantro and a wedge of lemon or lime on the side, if desired.

Nutrition Facts

Serving size	2191 grams (2191.0g)

Amount per serving	% Daily Value*
Calories	2411

Total Fat 158.30g	203%
Saturated Fat 21.20g	106%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5497mg	239%
Total Carbohydrate 198.70g	72%
Dietary Fiber 47.10g	168%
Total Sugars 58.30g
Protein 87.80g	176%

Vitamin D 0IU	0%
Calcium 514mg	40%
Iron 20mg	111%
Potassium 5465mg	116%

*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: 55.4%

Protein: 13.7%

Carbs: 30.9%