West African Peanut Stew – Made in one pot this easy vegan soup recipe is a warm and comforting meal that’s quick and healthy. It’s well-balanced, full of vitamins and minerals and gluten-free with an option to be oil-free!
Hello foodie friends! I’m still working my way through jars of peanut butter left over from these Peanut Butter Cookies.
This African inspired recipe has been on my to-do list for awhile so I’m happy to finally share it with you today. It’s absolutely delicious and I think you’re going to love it too!
What Is Peanut Stew?
Peanut stew is a staple food of Western Africa. The actual African name of this insanely tasty stew is “Groundnut Stew”. It’s thick, rich and flavorful with lots of spiciness – but you decide how hot you want to make it. There are numerous versions of groundnut stew recipes across Africa that vary with meats, vegetables and spices.
This is my vegan version of a quick and easy, one-pot peanut stew containing commonly used ingredients such as peanut, onion, tomato, garlic, spinach and sweet potato. I’ve also added ginger and coriander, and a good dose of heat with chili peppers since West African Peanut Stew is typically spicy. The heat pairs beautifully with the sweet potatoes!
How To Make West African Peanut Stew
Making peanut stew is super easy and requires just a few simple steps.
- Start with prepping the produce, this is the hardest part and takes about 10 minutes max.
- In a large pot, saute the onion, garlic, ginger, and chili peppers for 5 minutes (pictured above).
- Add the sweet potatoes, tomatoes, spices and liquids and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.
- Turn off heat and stir in the peanut butter, then stir in the spinach and lemon (shown below). Soup will thicken upon standing.
Now all that’s left to do is enjoy!
Helpful Ingredient Substitutions
- In place of sweet potatoes, use regular potatoes, or a combo of both. Parsnips would be great here too!
- Change up the spinach and use kale or collard greens, see notes in the recipe card.
- If you don’t have diced tomatoes, use one 6oz. can of tomato paste, stirring in with the veggie broth. Also, you can dice up 3 fresh tomatoes.
- Chili peppers vary in intensity as noted on the Scoville Scale. Scotch bonnet peppers are most commonly used in West African cuisine and are one of the hottest, along with Habanero. For somewhat less heat, use Cayenne or Serrano peppers. And for the least amount of spicy kick, go with Jalapeno peppers.
What If I Have Peanut Allergies?
How To Serve West African Peanut Stew
Peanut stew is wonderful served with a grain on the side. This Cilantro Lime Rice would be fantastic. And a slice of Naan Bread is great to soak up and swipe the juices. I love jasmine and brown rice with mine. If you’re looking to keep this super healthy quinoa is the best choice, adding more fiber and protein.
How Long Will Leftovers Keep?
Leftovers will keep for 5 – 6 days in the refrigerator, stored in a covered container. Re-warm on the stovetop or the microwave. It makes a great meal prep for the week with a grain and naan bread on the side for swiping and soaking.
Can You Freeze Peanut Stew?
Yes, it freezes wonderfully for up to 2 months! My favorite way to freeze this stew is in individual portion sizes using freezer safe containers. Then when I want a nourishing, warm stew I can just pull it from the freezer and warm it up. You can also freeze larger portions in large ziplock bags or containers.
More 30 Minute Recipes You’ll Love
If you try this groundnut stew recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.Print
WEST AFRICAN PEANUT STEW (VEGAN)
Thick, hearty and delicious this vegan West African Peanut Stew is made in one pot and ready in about 30 minutes making it a perfect weeknight meal!
- Prep Time: 10 min
- Cook Time: 20 min
- Total Time: 30 minutes
- Yield: Serves 4 - 6 1x
- Category: Entree
- Cuisine: Vegan, African
- 1 tablespoon olive oil or 1/3 cup water (for water saute)
- 1 large onion, diced
- 5 – 6 cloves garlic, minced
- 2 – 3 tablespoons ginger, grated
- 1 tablespoon ground coriander
- 1 – 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*
- 2 – 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes
- 1 can (15oz.) diced tomatoes, with juices
- 4 cups low-sodium vegetable broth or water (or combo)
- 3/4 cup natural peanut butter (creamy or smooth)
- 5 oz. fresh spinach, chopped if not using baby spinach**
- 2 small lemons, juice of
- mineral salt & pepper, to taste
- fresh cilantro, chopped
- peanuts, crushed or whole
- dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional
- grain of choice (rice, quinoa or couscous), optional
Saute: In a large pot, heat oil or water over medium heat, add the onion, garlic, ginger, and chili peppers and saute for 5 minutes stirring frequently.
Boil and simmer: Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.
Add final ingredients: Turn off heat and stir in the peanut butter, and finish with the spinach and lemon juice. Soup will thicken upon cooling. Season with salt & pepper to taste.
Serves 4 – 6
Store: Leftovers will keep for 5 days in a covered container in the refrigerator. To store longer, keep in the freezer for up to 2 months in freezer friendly containers or baggies.
*Traditional West African peanut stew is VERY spicy, adjust peppers to your taste. The order of peppers listed above are from least hot (jalapeno) to most hot (habanero). Be careful when cutting hot peppers, the oils of these peppers will stay on your fingers so don’t rub your eyes. If you don’t have peppers on hand, use up to 1/2 to 1 teaspoon of cayenne powder. Also, 1 to 2 teaspoons of crushed red peppers will work too. Use your best judgement on how much spicy heat to add. For more info on intensity of peppers: Scoville Scale
**Feel free to use kale or collared greens. If using full grown kale and collards you’ll want to remove the thick center stems and chop the remaining leafs.
In place of sweet potatoes, use regular potatoes, or a combo of both. For extra fiber, leave the skin on the potatoes, just be sure to scrub them well before dicing. Parsnips would be great here too!
If you don’t have diced tomatoes, use one 6oz. can of tomato paste, stirring in with the veggie broth.
RECOMMENDED EQUIPMENT: For grating the ginger I love using my microplane. Also, the small holes of a box grater will work well too (affiliate links). For more of my favorite cooking tools, shop my kitchen essentials.
Nutritional information is calculated using 2 cups veggie broth. I usually prefer to dilute my veggie broth using a combo of broth and water.