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Home » Baby/Kid-Friendly Recipes » Vegan African Peanut Stew

Vegan African Peanut Stew

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

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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. 

If you’re looking for more baby led weaning tips, click here. 

Contents
  • Instructions
  • Ingredient Substitutions
  • Serving Suggestions
  • Storage
  • More Easy One Pot Meals

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!

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 baby and toddler-friendly Vegan African Peanut Stew? Follow me on Instagram post a photo and tag me, post a photo on my Facebook page, or save it to Pinterest. I love to see what you’re making! 

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! 
5 from 22 votes
Print Pin
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
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon cinnamon
  • 1 medium sweet potato (about a pound), diced into 1/2 inch thick pieces
  • 1/2 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 1/2 stock 1/2 water)
  • 1/2 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!
3 cover pages for MJ and Hungryman's baby led weaning ecookbooks

Looking for more baby-friendly recipes that the entire family can enjoy? My ecookbooks are packed with quick and easy, veggie-forward, freezer-friendly recipes!

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Filed Under: Baby/Kid-Friendly Recipes, Main Meals, One Pot Meals, Recipes, Soups & Stews, Vegetarian

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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 miracle baby, Caleb. Currently, I’m having a ton of fun feeding his little tummy 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. 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

    • 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!

      • Glorietta says

        April 9, 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.

        • Min says

          April 9, 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 😉

  2. Janice says

    March 30, 2020 at 10:32 pm

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

    • 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!

  3. Ines says

    April 3, 2020 at 12:27 pm

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

  4. Edlin says

    April 5, 2020 at 2:34 pm

    Can this be done in the instant pot?

    • Min says

      May 3, 2020 at 7:49 pm

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

  5. Amelia says

    April 16, 2020 at 9:59 pm

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

    • Min says

      April 17, 2020 at 6:27 am

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

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