African Groundnut Stew
Experience the bold, comforting flavors of African Groundnut Stew, a hearty vegan dish brimming with wholesome ingredients and aromatic spices. This nutritious recipe combines tender sweet potatoes, vibrant red bell peppers, and earthy spinach in a rich, velvety broth infused with creamy peanut butter, ground coriander, cumin, and a touch of smoked paprika. Perfectly balanced with a hint of heat from optional cayenne pepper, this one-pot wonder is both satisfying and nutrient-packed. Ready in under an hour, it’s the ultimate plant-based meal for busy weeknights or casual gatherings. Serve it alongside fresh cilantro and lime wedges for a bright, zesty finish, and savor the authentic taste of West African-inspired cuisine!
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Recipe Information
Ingredients
- 2 tablespoons vegetable oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 medium red bell pepper, diced
- 2 medium sweet potatoes, peeled and cubed
- 400 grams diced tomatoes (canned or fresh)
- 4 cups vegetable broth
- 0.5 cup natural peanut butter (unsweetened)
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper (optional)
- 4 cups spinach (or kale), chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 4 wedges lime wedges (optional for serving)
Instructions
Heat the vegetable oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes until soft and translucent.
Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the diced red bell pepper and cubed sweet potatoes. Sauté for another 5 minutes.
Sprinkle in the ground coriander, cumin, smoked paprika, and cayenne pepper (if using). Stir well to coat the vegetables in the spices.
Pour in the diced tomatoes and vegetable broth, stirring to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, or until the sweet potatoes are tender.
In a small bowl, mix the peanut butter with a ladle of the hot broth from the pot. Stir until the peanut butter dissolves into a smooth liquid.
Add the peanut butter mixture back to the pot, stirring it into the stew until fully incorporated.
Season with salt and black pepper to taste.
Stir in the chopped spinach (or kale) and let it wilt in the hot stew for 2-3 minutes.
Serve the stew hot, garnished with chopped fresh cilantro and lime wedges on the side if desired.
Nutrition Facts
Calories |
318 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 786 mg | 34% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 9.7 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1211 mg | 26% | |
*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.
