Vegan African Peanut Stew
Vegan African Peanut Stew
It is finally starting to feel like fall here on the island after a very drawn-out summer! We have had a couple of days of rain and it has been so refreshing after being in a drought for so long. So, I am definitely pulling out all of the cozy, warm soups, casseroles and stews! This Vegan African Peanut Stew is so delicious and perfect for chilly fall evenings. It's super easy to make and you only need one big pot to throw everything in. It’s full of nourishing vegetables and it has a really yummy, creamy peanut and tomato broth for the base.
Because this is a vegan dish, there is no meat and I also chose not to use any chickpeas. So, the main source of protein in this stew comes from red lentils. Once you have all of the vegetables prepped and ready to go, this dish only takes about 15 minutes to make. I love to pair it with basmati rice, fresh cilantro and chopped peanuts. A squeeze of lime is highly recommended as well to balance the flavours. This one-pot meal makes about 6 servings, so you will likely have leftovers and we all love leftovers! The stew also freezes really well and can be thawed and heated for a quick meal in the future.
What you will need:
Onion - White or yellow onion works great for this recipe as they are more savoury and less sweet like purple onion.
Garlic - Garlic is one of my favourite things to add to pretty much any meal. I love using fresh garlic for better flavour. You will need about 4 cloves fresh minced garlic for this recipe.
Ginger - Fresh grated ginger also adds delicious flavour to this stew. You just need a small knob about 2-3 inches long.
Red chillies - Red chillies add a small amount of heat but not too much while also adding flavour. You can skip this if you’re really sensitive to heat, but really it doesn’t make the stew spicy really at all. Just be sure to discard the seeds if you don’t want any heat.
Yams - Yams are such a tasty addition to this stew. They also add beautiful orange colour and sweet, soft texture. You could use sweet potatoes if you don’t have yams.
Cabbage - Cabbage is SO good for you. It’s known as a cruciferous vegetable which means it’s basically a superfood and contains anti-cancer fighting properties. I love to use purple cabbage in this stew to a bit of colour, but you can use green cabbage as well.
Spices - The main spices that make up the prominent flavours in this stew are cumin and coriander. Of course, with the addition of salt and pepper as well.
Lentils - I chose to use red lentils for this recipe but you can use yellow lentils as well. If you use brown or green lentils the cook time will increase, so maybe stick to red or yellow.
Diced tomatoes - Adding a can of diced tomatoes helps to give the broth a bit of extra flavour. I recommend diced tomatoes rather than crushed tomatoes for the right consistency.
Broth - Vegetable broth is recommended for this stew to keep it vegan, but if you’re not vegan then chicken broth works as well!
Peanut butter - Yum. Peanut butter is one of the best ingredients in this stew. It gives the broth that peanut-y flavour which I love! I recommend using smooth, all-natural peanut butter with no added sugar for this recipe. You want it to be as raw and natural as possible.
Spinach - I always like to add some greens, so I opted for a few handfuls of baby spinach for colour and nutrition. The recipe calls for 4 packed cups, but you can really add more or less depending on your preference. As we know, spinach cooks down to almost nothing so I like to take the opportunity to load it up!
What to serve with the stew:
Basmati rice
Fresh, chopped cilantro
Chopped peanuts
Squeeze of lime juice
Vegan African Peanut Stew
Vegan African Peanut Stew
Ingredients
- avocado oil, for frying
- 1 white onion, diced
- 4 garlic cloves, minced
- 2 tbsp fresh grated ginger
- 2 red chillies, finely diced
- 2 cups yams or sweet potatoes, peeled and cubed
- 1 cup chopped purple cabbage
- 2 tsp cumin
- 2 tsp coriander
- 2 tsp sea salt
- 1/2 tsp black pepper
- 1 cup red lentils, rinsed and drained
- 1 27oz can diced tomatoes
- 6 cups vegetable broth
- 1/2 cup creamy peanut butter
- 4 cups packed baby spinach leaves
- 1 cup cooked basmati rice, for serving
- fresh cilantro, for topping
- chopped peanuts, for topping
- limes, for finishing
Instructions
- In a large heavy-bottomed pot, add some avocado oil and sauté the onions, garlic, ginger and chillies on medium heat until softened.
- Add the yams, purple cabbage, cumin, coriander, salt and pepper sauté another couple minutes until the vegetables are starting to soften.
- Add the red lentils, diced tomatoes, broth and peanut butter and simmer uncovered for 10-15 minutes or until the vegetables are tender and lentils are fully cooked.
- Stir in the spinach until wilted and taste to adjust seasoning if needed.
- Serve with warm basmati rice, fresh cilantro and chopped peanuts. Squeeze a lime all over and enjoy!
Notes
*Any leftovers that you put in the fridge will thicken even more overnight as the lentils absorb more of the liquid.