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!
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Recipe Information
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)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes until softened and translucent.
Stir in the minced garlic and ginger, cooking for 1-2 minutes until fragrant.
Add the diced red bell pepper and cubed sweet potato. Stir well to coat the vegetables in the aromatics.
Sprinkle in the ground cumin, ground coriander, cayenne pepper (if using), salt, and black pepper. Stir to combine.
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a simmer.
Cover the pot and let it simmer gently for 20-25 minutes, or until the sweet potatoes are tender.
Stir in the peanut butter until fully incorporated into the stew, creating a creamy base.
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.
Taste the stew and adjust seasoning with more salt, pepper, or spices as needed.
Serve hot over cooked rice or quinoa, garnished with fresh cilantro.
Nutrition Facts
Calories |
3904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 162.3 g | 208% | |
| Saturated Fat | 29.3 g | 146% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5504 mg | 239% | |
| Total Carbohydrate | 530.9 g | 193% | |
| Dietary Fiber | 68.8 g | 246% | |
| Total Sugars | 111.2 g | ||
| Protein | 123.1 g | 246% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1307 mg | 101% | |
| Iron | 24.2 mg | 134% | |
| Potassium | 7843 mg | 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.
