Low Sodium African Chicken Peanut Stew
Indulge in the rich, hearty flavors of this *Low Sodium African Chicken Peanut Stew*, a lighter twist on a beloved West African dish. Packed with tender chicken thighs, nutrient-rich sweet potatoes, and creamy, salt-free peanut butter, this stew is a perfect balance of savory, nutty, and subtly spiced flavors. Aromatics like fresh ginger and garlic add depth, while cumin, coriander, and cayenne create a warming, aromatic blend that fills your kitchen with irresistible fragrance. Simmered in no-salt-added chicken broth and topped with fresh cilantro and crunchy peanuts, this stew is as health-conscious as it is flavorful. Ideal for low-sodium diets, it’s an inviting, guilt-free comfort food that pairs beautifully with steamed rice or crusty bread. Ready in just over an hour and serving up to six, this wholesome recipe is your next go-to for satisfying, heart-healthy meals.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 1 large onion, chopped
- 1 tablespoon fresh ginger, grated
- 3 garlic cloves, minced
- 2 tablespoons salt-free tomato paste
- 4 cups dietary no-salt-added chicken broth
- 0.5 cup salt-free peanut butter
- 2 medium sweet potatoes, peeled and cut into cubes
- 1 can (14.5 ounces) diced tomatoes, no salt added
- 1 red bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon ground black pepper
- 0.25 cup chopped fresh cilantro
- 0.25 cup chopped unsalted peanuts for garnish
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add the grated ginger and minced garlic to the pot, stirring for another 2 minutes until fragrant.
Stir in the salt-free tomato paste and cook for 2 more minutes, allowing the flavors to meld together.
Add the pieces of chicken to the pot and brown on all sides, about 5-7 minutes.
Pour in the no-salt-added chicken broth, bringing the mixture to a simmer.
Stir in the no-salt-added peanut butter until fully incorporated into the broth.
Add the cubed sweet potatoes, diced tomatoes, red bell pepper, ground cumin, ground coriander, cayenne pepper, and ground black pepper to the pot.
Cover the pot and reduce the heat to low. Allow the stew to simmer for 30 minutes, stirring occasionally.
Once the sweet potatoes are tender and the flavors have melded together, remove the pot from heat.
Taste and adjust the seasoning, adding more black pepper if desired.
Garnish with chopped fresh cilantro and unsalted chopped peanuts before serving.
Serve hot with a side of rice or bread if desired.
Nutrition Facts
Calories |
2680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 161.4 g | 207% | |
| Saturated Fat | 31.9 g | 160% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 567 mg | 189% | |
| Sodium | 816 mg | 35% | |
| Total Carbohydrate | 146.5 g | 53% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 52.9 g | ||
| Protein | 175.9 g | 352% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 501 mg | 39% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 5193 mg | 110% | |
*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.
