Vegetarian Groundnut Stew
Warm, comforting, and packed with vibrant flavors, this Vegetarian Groundnut Stew is a plant-based twist on a beloved West African classic. Featuring creamy natural peanut butter, nutrient-rich sweet potatoes, hearty chickpeas, and tender kale or spinach, this stew offers the perfect balance of savory and slightly nutty flavors. Infused with aromatic notes of garlic, ginger, and cumin, and simmered in a rich tomato and vegetable broth, every bite is a wholesome and satisfying experience. Ready in about an hour, it’s perfect for weeknight dinners or meal prep, serving up to four. Serve it with a squeeze of lime and freshly chopped cilantro for a zesty, refreshing finish. This gluten-free, protein-packed recipe is ideal for anyone seeking a nutritious, globally inspired dish.
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Recipe Information
Ingredients
- 1 cup peanut butter (natural, unsweetened)
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons tomato paste
- 14 ounces diced tomatoes, canned
- 2 medium sweet potatoes, peeled and cubed
- 4 cups kale or spinach, roughly chopped
- 1 cup chickpeas, cooked
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon red chili flakes (optional for heat)
- 1.5 teaspoons salt
- 0.5 teaspoon black pepper
- 2 tablespoons cilantro, chopped (optional, for garnish)
- 1 whole lime wedges (optional, for serving)
Instructions
Heat the olive oil in a large, deep pot over medium heat.
Add the diced onion and sauté for 4–5 minutes until softened and translucent.
Add the minced garlic and grated ginger, and cook for an additional 1–2 minutes, stirring frequently to prevent burning.
Stir in the tomato paste, cumin, paprika, and optional red chili flakes. Cook for 1–2 minutes to deepen the flavors.
Add the diced tomatoes, sweet potato cubes, and vegetable broth. Stir well and bring the mixture to a boil.
Lower the heat to a simmer, cover the pot, and cook for 15–20 minutes, or until the sweet potatoes are tender.
In a bowl or measuring cup, whisk together the peanut butter with about 1 cup of the hot broth from the pot until smooth. Pour this mixture back into the pot and stir to combine.
Add the cooked chickpeas and chopped kale or spinach. Simmer for 5–7 minutes, or until the greens are wilted.
Season with salt and black pepper, adjusting to taste.
Ladle the stew into bowls. Garnish with chopped cilantro and serve with lime wedges on the side, if desired.
Nutrition Facts
Calories |
722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1502 mg | 65% | |
| Total Carbohydrate | 73.3 g | 27% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 18.6 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1763 mg | 38% | |
*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.
