African Potato Stew

Nutriscore Rating: 74/100

Warm, hearty, and packed with vibrant flavors, African Potato Stew is a soul-soothing dish that celebrates bold spices and wholesome ingredients. This plant-based stew combines tender chunks of potatoes and carrots with the richness of natural peanut butter, fragrant ginger, and a fragrant blend of smoked paprika, cumin, and coriander. A splash of fresh greens like spinach or kale adds a nutritious finishing touch, while red chili flakes offer a gentle heat for those who crave spice. Simmered to perfection in a savory tomato base, this one-pot wonder is as comforting as it is versatile—perfect to serve over rice, with flatbread, or enjoyed on its own. Quick to prepare and satisfying to the last spoonful, African Potato Stew is a must-try for anyone seeking a healthy, flavor-packed meal.

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

19 items

• 2 tablespoons olive oil
• 1 large onion
• 3 pieces garlic cloves
• 1 tablespoon ginger, fresh and grated
• 1 large red bell pepper
• 4 medium potatoes, peeled and diced
• 3 medium carrots, peeled and sliced
• 2 large tomatoes, chopped
• 2 tablespoons tomato paste
• 4 cups vegetable stock
• 3 tablespoons peanut butter (natural, unsweetened)
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1 teaspoon coriander
• 0.5 teaspoon red chili flakes (optional)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups spinach or kale, chopped
• 2 tablespoons fresh parsley or cilantro, chopped (for garnish)

📝 Instructions

12 steps

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

2. Chop the onion and sauté it in the oil for about 5 minutes, until soft and translucent.

3. Mince the garlic and grate the ginger, then add them to the pot. Cook for 1 minute until fragrant.

4. Deseed the red bell pepper, dice it, and add it to the pot. Cook for 2-3 minutes.

5. Add the diced potatoes and sliced carrots to the pot, stirring well to coat in the aromatics.

6. Stir in the chopped tomatoes and tomato paste. Cook for 2 minutes until the tomatoes begin to soften.

7. Pour in the vegetable stock and stir, scraping up any bits stuck to the bottom of the pot.

8. Add the peanut butter, smoked paprika, cumin, coriander, red chili flakes (if using), salt, and black pepper. Stir until the peanut butter is fully dissolved.

9. Bring the stew to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the potatoes and carrots are tender.

10. Add the chopped spinach or kale to the pot and stir. Cook for another 5 minutes until wilted.

11. Taste and adjust seasonings, adding more salt or spices if needed.

12. Serve the stew hot, garnished with fresh parsley or cilantro. Pair with rice, flatbread, or enjoy as is!

Nutrition Facts

1 serving (703.6g)

Calories		440
% Daily Value*
Total Fat		15.5 g	20%
	Saturated Fat	2.1 g	11%
	Polyunsaturated Fat	0.7 g
Cholesterol		0 mg	0%
Sodium		1112 mg	48%
Total Carbohydrate		66.8 g	24%
	Dietary Fiber	12.0 g	43%
	Total Sugars	16.2 g
Protein		13.4 g	27%
Vitamin D		0.0 mcg	0%
Calcium		129 mg	10%
Iron		4.2 mg	23%
Potassium		1977 mg	42%

*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: 566 cal (30.4%%)

Protein: 218 cal (11.8%%)

Carbs: 1074 cal (57.8%%)