West African Groundnut Stew

Nutriscore Rating: 81/100

Savor the comforting flavors of West African cuisine with this hearty Groundnut Stew, a vibrant and nutrient-packed dish brimming with bold spices and creamy peanut butter. This vegan-friendly stew combines tender chunks of sweet potatoes, carrots, and red bell pepper in a rich tomato-based broth infused with aromatic cumin, coriander, and a hint of cayenne pepper for a subtle kick. A generous swirl of natural peanut butter creates a velvety texture, while tender greens like spinach or kale add freshness to each spoonful. Ready in under an hour, this one-pot meal is perfect for busy weeknights and pairs beautifully with steamed rice or warm flatbread, making it a satisfying and wholesome option your family will love. Don’t forget the optional sprinkle of fresh cilantro for a fragrant finishing touch!

Recipe Information

• Prep Time: 20 min
• Cook Time: 35 min
• Total Time: 55 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

18 items

• 2 tablespoons peanut oil (or vegetable oil)
• 1 large onion, diced
• 4 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 large red bell pepper, diced
• 2 medium sweet potatoes, peeled and cubed
• 2 medium carrots, sliced
• 3 tablespoons tomato paste
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable broth
• 0.75 cup natural peanut butter (unsweetened and unsalted)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 4 cups spinach or kale, chopped
• 2 tablespoons fresh cilantro, chopped (optional for garnish)
• cooked rice or warm flatbread (optional, for serving)

📝 Instructions

10 steps

1. Heat the peanut oil in a large pot or Dutch oven over medium heat.

2. Add the diced onion and sauté for 4-5 minutes until softened and translucent.

3. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

4. Add the diced red bell pepper, sweet potatoes, and carrots. Cook for 5-7 minutes, stirring occasionally.

5. Mix in the tomato paste and cook for 1-2 minutes to develop its flavor.

6. Add the canned diced tomatoes, vegetable broth, peanut butter, ground cumin, ground coriander, cayenne pepper, and salt. Stir well to combine, ensuring the peanut butter is fully incorporated.

7. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the sweet potatoes and carrots are tender.

8. Stir in the chopped spinach or kale and cook for 2-3 more minutes, just until wilted.

9. Taste and adjust seasonings as needed. Add more cayenne pepper for heat or more salt if desired.

10. Serve hot, garnished with fresh cilantro if using. Pair with cooked rice or warm flatbread for a complete meal.

Nutrition Facts

1 serving (2646.1g)

Calories		2552
% Daily Value*
Total Fat		141.4 g	181%
	Saturated Fat	22.7 g	114%
	Polyunsaturated Fat	6.3 g
Cholesterol		8 mg	3%
Sodium		5104 mg	222%
Total Carbohydrate		267.2 g	97%
	Dietary Fiber	57.3 g	205%
	Total Sugars	74.0 g
Protein		86.0 g	172%
Vitamin D		0.0 mcg	0%
Calcium		769 mg	59%
Iron		20.3 mg	113%
Potassium		7175 mg	153%

*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: 1272 cal (47.4%%)

Protein: 344 cal (12.8%%)

Carbs: 1068 cal (39.8%%)