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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Add the diced sweet potato, sliced carrots, and chopped red bell pepper to the pot. Cook for 5 minutes, stirring occasionally.
Stir in the ground cumin, coriander, smoked paprika, cayenne pepper, salt, and black pepper. Cook for 1 minute to toast the spices.
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.
Add the chopped kale or spinach to the pot and stir to combine. Simmer for another 5 minutes until the greens are wilted.
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.
Taste the stew and adjust the seasoning with more salt or spices if needed.
Serve the stew hot, garnished with chopped fresh cilantro and a wedge of lemon or lime on the side, if desired.
Nutrition Facts
Calories |
2411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 158.3 g | 203% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5497 mg | 239% | |
| Total Carbohydrate | 198.7 g | 72% | |
| Dietary Fiber | 47.1 g | 168% | |
| Total Sugars | 58.3 g | ||
| Protein | 87.8 g | 176% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 514 mg | 40% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 5465 mg | 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.
