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–+ servings
African Peanut Stew

Delicious African Peanut Stew for Cozy Nights at Home

A comforting African Peanut Stew made with sweet potatoes, carrots, and spinach enveloped in a delicious peanut-tomato sauce, perfect for cozy nights.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: African
Calories: 420
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 1 cup Tomato Sauce or plain diced tomatoes
  • 1 cup Creamy Peanut Butter natural, no-stir preferred
For the Seasoning
  • 1 tsp Smoked Paprika
  • 1 tsp Ground Coriander or cumin
  • 1 tsp Kosher Salt
  • 1 tsp Black Pepper
  • 1/2 tsp Cayenne Pepper optional
  • 2 tbsp Cooking Oil neutral oil like avocado, vegetable, or olive
For Added Protein
  • 1 cup Chickpeas optional for vegetarian
  • 2 cups Broth or Stock vegetable or chicken
For the Veggie Medley
  • 1 cup Chopped Onions
  • 2 medium Sweet Potatoes chopped
  • 2 medium Carrots chopped
  • 2 cups Spinach can substitute kale
  • 2 cloves Minced Garlic
  • 1 tbsp Fresh Ginger or ground ginger for substitution
For Serving
  • 4 cups Cooked Rice or Quinoa for serving
  • 1/4 cup Fresh Cilantro for garnish
  • 1/3 cup Chopped Peanuts for garnish
  • 1 tbsp Spicy Chilies for garnish

Equipment

  • blender
  • Large pot

Method
 

Step‑by‑Step Instructions
  1. In a blender, combine the tomato sauce, creamy peanut butter, smoked paprika, ground coriander, minced garlic, and fresh ginger. Blend until smooth and creamy, about 30 seconds.
  2. In a large pot, heat 2 tablespoons of neutral oil over medium heat for about 2 minutes. Add chopped onions and sauté until golden and translucent, about 5-7 minutes.
  3. Add chopped sweet potatoes and carrots to the pot. Sauté for about 5 minutes, stirring occasionally, until they begin to soften.
  4. Pour in the prepared sauce, along with the broth. Add fresh spinach and stir until well-coated. Cook for another minute.
  5. Cover the pot and reduce the heat to low. Allow the stew to simmer for 40-60 minutes or set Instant Pot to high pressure for 10 minutes.
  6. Once thick and creamy, ladle into bowls. Top with crushed peanuts, fresh cilantro, and spicy chilies. Serve hot over rice or quinoa.

Nutrition

Serving: 1bowlCalories: 420kcalCarbohydrates: 52gProtein: 15gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 4gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 18000IUVitamin C: 25mgCalcium: 60mgIron: 3mg

Notes

For best results, use natural peanut butter and adjust spices to your preference. Enjoy with plenty of fresh veggies for texture and nutrition.

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