African Peanut and Squash Stew

Nutriscore Rating: 78/100

Warm, hearty, and packed with bold flavors, this African Peanut and Squash Stew is the perfect blend of comfort and nourishment. Featuring a rich, creamy peanut butter base infused with aromatic spices like cumin, coriander, and cinnamon, this stew is further elevated with tender butternut squash, nutrient-packed kale or spinach, and protein-rich chickpeas. A hint of ginger adds a zesty kick, while optional cayenne pepper brings a touch of heat for spice enthusiasts. This one-pot, plant-based dish is not only delicious but also highly versatile—serve it as is for a satisfying vegan meal or ladle it over rice or quinoa for an extra hearty twist. Garnished with fresh cilantro, this stew is a soul-warming delight that's perfect for weeknights or cozy gatherings. Ideal for those seeking healthy, flavorful African-inspired recipes!

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

19 items

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon cayenne pepper (optional for heat)
• 0.5 teaspoon cinnamon
• 2 tablespoons tomato paste
• 4 cups vegetable broth
• 1 15-ounce can diced tomatoes (canned)
• 0.5 cup peanut butter (natural, unsweetened)
• 4 cups butternut squash, peeled and cubed
• 4 cups kale or spinach, chopped
• 1.5 cups cooked chickpeas (or canned, drained and rinsed)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 4 cups optional cooked rice or quinoa (for serving)

📝 Instructions

10 steps

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

2. Add the diced onion and sauté for 5 minutes until softened and translucent.

3. Stir in the minced garlic, grated ginger, ground cumin, ground coriander, cayenne pepper (if using), and cinnamon. Cook for another 1-2 minutes until fragrant.

4. Add the tomato paste and stir well to coat the aromatics. Cook for 1 minute to deepen the flavor.

5. Pour in the vegetable broth and add the diced tomatoes. Bring the mixture to a simmer.

6. Whisk in the peanut butter until fully incorporated into the broth to create a creamy base.

7. Add the cubed butternut squash to the pot. Cover and simmer for 20-25 minutes, stirring occasionally, until the squash is tender and easily pierced with a fork.

8. Stir in the chopped kale or spinach and cooked chickpeas. Cook for another 5 minutes until the greens are wilted and the chickpeas are heated through.

9. Season the stew with salt and black pepper to taste.

10. Serve the stew hot, garnished with chopped cilantro. Optionally, serve over cooked rice or quinoa to make it a more filling meal.

Nutrition Facts

1 serving (654.6g)

Calories		581
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	2.6 g	13%
	Polyunsaturated Fat	0.7 g
Cholesterol		0 mg	0%
Sodium		964 mg	42%
Total Carbohydrate		89.7 g	33%
	Dietary Fiber	15.1 g	54%
	Total Sugars	12.4 g
Protein		21.6 g	43%
Vitamin D		0.0 mcg	0%
Calcium		343 mg	26%
Iron		5.2 mg	29%
Potassium		1496 mg	32%

*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: 1035 cal (27.9%%)

Protein: 512 cal (13.8%%)

Carbs: 2158 cal (58.2%%)