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    MJ & Hungryman » Baby/Kid-Friendly Recipes » Family Meals

    Vegan African Peanut Stew

    By Min On March 29, 2020, Updated June 20, 2020

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    This vegan African peanut stew is rich and flavorful and uses staple pantry ingredients. Made in one pot, requires minimal prep work, loaded with nutrition - It's an easy family meal! Serve over rice, pasta, bread, tortilla...And if you're looking for baby led weaning recipes, be sure to save this one! 

    cooked peanut stew in an orange Dutch oven laid on top of a gray kitchen towel

    It's comforting to see my pantry stocked with canned tomato products of all kinds. However, there's only so much red sauce that we can take. And then I feel a pang of guilt for being picky during this time when I know many people around the world are struggling to get meals on the table. 

    So let's give those glorious tomato sauces lots of lovin' and even come up with different ways to enjoy them! Like this vegan African peanut stew. The simple addition of peanut butter really gives the typical red sauce new life. It also helps thicken the stew and makes it rich, creamy, and absolutely comforting! 

    This dish is also perfect for babies and kids. It is packed with protein, healthy fats, veggies and contains no added salt or sugar. Its thick texture also makes it easy for your little one to scoop with their hands or practice using their spoons. 

    Here are some more baby led weaning tips.

    Table of Contents
    • Instructions
    • Ingredient Substitutions
    • Serving Suggestions
    • Storage
    • More Easy One Pot Meals
    • Vegan African Peanut Stew

    Instructions

    Besides prepping a couple of veggies, this recipe basically involves dumping, stirring, and walking away allowing the ingredients to mingle with one another. Sooo easy! 

    • Prep the onion, garlic (can use garlic powder), and sweet potatoes.
    • In a pot, cook the onion and garlic and add the seasonings. 
    • Add the rest of the ingredients (minus the spinach) and bring to a boil. Cover the pot. Reduce heat and simmer for 15-20 minutes, until sweet potatoes are soft
    • Stir in spinach and simmer for several more minutes, allowing the stew to thicken a bit more
    • That's it! 
    cooked peanut stew in a Dutch oven with a large spoon

    Ingredient Substitutions

    No sweet potatoes? any root veggies will do - potatoes, carrots, parsnips...

    Greens? Traditionally, collard greens are used in this dish. But frozen spinach is what I have. Feel free to use whatever greens you have! If you don't have any, that's ok too. It will still be delicious without it! 

    No diced tomatoes? can use tomato sauce 

    No cauliflower? whatever veggies you have on hand will do

    No peanut butter? the best substitution would be almond butter

    Serving Suggestions

    a green plate of peanut stew and rice with a spoon

    Enjoy on its own with some crusty bread to soak up all the juices or serve over rice, any cooked grains, pasta...will be good on a bed of greens too!

    You may also like: Instant Pot Mashed Sweet Potatoes

    Storage

    Will keep in the fridge for 3-5 days or up to 3 months in the freezer. Check out this post on how to safely store leftovers.

    More Easy One Pot Meals

    • Korean beef and broccoli quinoa
    • Instant Pot Korean chicken and potatoes
    • Veggie-loaded meat sauce
    • Vegetarian orzo primavera
    • Kid Friendly One Pot Meals e-cookbook - contains 27 recipes

    Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

     

    cooked peanut stew in a Dutch oven with a large spoon

    Vegan African Peanut Stew

    This vegan African peanut stew is rich and flavorful and uses staple pantry ingredients. Made in one pot, requires minimal prep work, loaded with nutrition - It's an easy family meal! 
    4.98 from 42 votes
    Print Pin Rate
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 6
    Author: Min | MJ and Hungryman

    Ingredients

    • 1 tablespoon olive oil
    • 1 medium onion, diced
    • 2 teaspoons minced garlic, or garlic powder
    • 2 teaspoons cumin
    • ¼ teaspoon smoked paprika
    • ½ teaspoon cinnamon
    • 1 medium sweet potato (about a pound), diced into ½ inch thick pieces
    • ½ medium (250g) head of cauliflower, chopped into florets, can use frozen (8 ounces)
    • 1 (15 ounce) can no-salt-added chickpeas or cannelini beans
    • 1 (15 ounce) can no-salt-added diced tomatoes
    • 2 cups vegetable broth (can use ½ stock ½ water)
    • ½ cup natural style peanut butter
    • 2 cups spinach or kale, can use frozen

    Instructions

    • In a large stock pot or Dutch oven, heat oil over medium heat. Add the onion and garlic, and cook until softened, about 3 minutes. Add the seasonings and cook for 1-2 minutes.
    • Add the rest of the ingredients except for the spinach. Bring the pot to a boil, stirring until the peanut butter has dissolved into the liquid.
    • Cover the pot, reduce heat to medium-low, and simmer for 15-20 minutes, or until the sweet potatoes and cauliflower are soft.
    • Stir in the spinach. Let it simmer for 3-5 minutes, uncovered. The stew will thicken more as it sits. Enjoy with any grains or pasta!

    Notes

    No sweet potatoes? any root veggies will do - potatoes, carrots, parsnips...
    Greens? Traditionally, collard greens are used in this dish. But frozen spinach is what I have. Feel free to use whatever greens you have! If you don't have any, that's ok too. It will still be delicious without it! 
    No diced tomatoes? can use tomato sauce 
    No cauliflower? whatever veggies you have on hand will do
    No peanut butter? the best substitution would be almond butter
    Will keep in the fridge for 3-5 days or up to 3 months in the freezer.

    Nutrition

    Calories: 180kcal | Carbohydrates: 18g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Sodium: 259mg | Potassium: 436mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4228IU | Vitamin C: 25mg | Calcium: 45mg | Iron: 1mg
    Course Dinner, Main
    Cuisine African
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

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      Eggless Carrot Walnut Cake
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      Fluffy Strawberry Waffles
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      Easy Carrot Pancakes

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. Nicole says

      March 15, 2023 at 10:10 am

      The recipe says I can use frozen cauliflower and kale. Do I have to do anything differently if I use frozen or just follow the instructions as written?

      Reply
      • Min says

        March 15, 2023 at 8:08 pm

        Yup just follow the recipe :). Enjoy!

        Reply
    2. Anna says

      December 12, 2022 at 9:57 am

      Sounds very good and seems simple to make, I have to try this tomorrow,thank you💚

      Reply
      • Min says

        December 12, 2022 at 8:36 pm

        Hope you enjoy!!

        Reply
    3. E Keh says

      April 12, 2022 at 1:32 am

      5 stars
      This is so good I’m not even kidding. I made it for my 14 month old and I had it for lunch after making it. It was so comforting and tastes amazing!! Thank you for sharing such amazing one pot recipes here because all mamas need to save as much time as possible!! I made it in the Thermomix and saved even more time! 🥰🥰🥰

      Reply
      • Min says

        April 12, 2022 at 6:11 am

        I'm so glad you guys enjoyed this meal! Yes yes to all the one pot meals 😉

        Reply
    4. Fred says

      January 11, 2022 at 10:38 am

      4 stars
      I like to add some spice by using Hot Hungarian Paprika. In keeping with the root vegetable theme,I also like to add diced rutabaga and diced carrots.

      Reply
    5. Kristie says

      September 10, 2021 at 4:06 am

      5 stars
      This was amazing! We just had this for the first time tonight and will definatly will be making again! Thank you for this delicious recipe!

      Reply
      • Min says

        September 10, 2021 at 8:01 pm

        SOO Glad to hear! Thanks for sharing 😉

        Reply
    6. Amelia says

      April 16, 2020 at 9:59 pm

      Hi Min, Can I substitute tomato with pumpkin puree?
      Thank you..

      Reply
      • Min says

        April 17, 2020 at 6:27 am

        Haven't tried but might work! Let me know how it turns out

        Reply
    7. Edlin says

      April 05, 2020 at 2:34 pm

      Can this be done in the instant pot?

      Reply
      • Min says

        May 03, 2020 at 7:49 pm

        I'm sure! Unfortunately, I haven't tried it myself so can't tell you the exact time

        Reply
    8. Ines says

      April 03, 2020 at 12:27 pm

      This looks amazing! Peanut sounds so good on a stew, yum!

      Reply
    9. Janice says

      March 30, 2020 at 10:32 pm

      Would this recipe work with butternut squash (instead of sweet potatoes)?

      Reply
      • Min says

        March 31, 2020 at 7:07 am

        Haven't tried but I'd imagine it would work! Let me know how it turns out!

        Reply
    10. Heidi Kürpick says

      March 29, 2020 at 2:58 pm

      hello Mim, thank you for this recipe. one question: does Caleb eat the chickpeas with 9 m. without problems? wasn't too hard to eat? sometimes when I cook my chickpeas isn't soft enough I think

      Reply
      • Min says

        March 29, 2020 at 7:14 pm

        He did. I mainly use canned beans (no-salt-added) and once cooked, they get even softer. You can also mash it with a fork to make it easier for your baby to eat as well!

        Reply
        • Glorietta says

          April 09, 2020 at 5:45 am

          5 stars
          Hi Min,

          Thank your for sharing the recipe. I just cooked a pot using what is only available from the fridge. I used butternut pumpkin, sweet potato and broccoli and it tastes amazing.

          Reply
          • Min says

            April 09, 2020 at 6:07 am

            SOO glad to hear! Thanks for taking the time to let me know! Will need to try with other veggies next time as well 😉

            Reply

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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