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African Peanut Stew

Delicious African Peanut Stew: Comforting & Hearty Recipe

Enjoy a nourishing bowl of African Peanut Stew, rich in flavors with sweet potatoes, carrots, and creamy peanut butter.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Soups
Cuisine: African
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 can tomato sauce feel free to substitute with diced tomatoes if on hand
  • 1/2 cup creamy peanut butter opt for natural, no-stir varieties for the best results
  • 4 cups vegetable or chicken broth choose based on your dietary preference
For the Aromatics
  • 3 cloves garlic fresh cloves boost the aroma, ground garlic will do in a pinch
  • 1 inch fresh ginger using fresh is ideal, yet ground ginger works as a substitute
For the Vegetables
  • 2 medium sweet potatoes contribute a natural sweetness and creaminess; don’t skip this essential ingredient
  • 2 medium carrots provide sweet, tender bites
  • 1 medium onion sauté until golden for a flavorful base
  • 2 cups spinach or kale/chard; use based on what you have
For the Spice Blend
  • 2 teaspoons smoked paprika essential for depth!
  • 1 teaspoon ground coriander can be replaced with ground cumin
  • 1 teaspoon salt taste and adjust as needed
  • 1/2 teaspoon black pepper taste and adjust as needed
  • 1/4 teaspoon cayenne pepper adjust according to your heat preference
Optional Protein
  • 1 can chickpeas a great plant-based protein
  • 1 pound chicken or other meat optional for a traditional touch; sear before adding for flavor
For Garnish
  • 1/4 cup chopped peanuts for added crunch
  • 1/4 cup cilantro chop finely for a great finish
  • to taste spicy chilies for those who enjoy extra heat

Equipment

  • blender
  • Large Pot

Method
 

Step-by-Step Instructions for African Peanut Stew
  1. In a blender, combine the tomato sauce, creamy peanut butter, smoked paprika, ground coriander, garlic, and fresh ginger. Blend until smooth, ensuring all ingredients are well incorporated. Set the sauce aside.
  2. Heat a tablespoon of cooking oil in a large pot over medium heat. Add chopped onions and sauté for about 5 minutes until golden and fragrant. Stir in minced garlic and grated ginger, cooking for an additional 1-2 minutes.
  3. Add diced sweet potatoes and sliced carrots to the pot with the sautéed aromatics. Pour in your choice of vegetable or chicken broth, stirring to combine all the flavors. Bring to a gentle boil.
  4. Reduce the heat to low and pour in the prepared sauce from Step 1, stirring gently. Add fresh spinach and mix well. Let simmer for about 40–60 minutes, stirring occasionally until tender.
  5. Check the consistency of your stew and adjust by adding more broth if too thick. Taste and season with salt, black pepper, and cayenne pepper. Simmer for an additional 5 minutes.
  6. Ladle the stew into bowls and top with chopped peanuts and cilantro. Serve over cooked brown rice or quinoa.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gSodium: 800mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 12000IUVitamin C: 30mgCalcium: 70mgIron: 3mg

Notes

Use fresh ingredients for the best flavor. Adjust broth for desired thickness.

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