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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
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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.

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

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!

4.98 from 44 votes

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! 
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6
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Just enter your email and get it sent to your inbox! Plus you'll get new recipes from us every week!

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
Like this recipe? Rate and comment below!

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.

4.98 from 44 votes (40 ratings without comment)

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Recipe Rating




22 Comments

  1. 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?

  2. 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! 🥰🥰🥰

  3. 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.

  4. 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!

  5. 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

    1. 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!

      1. 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.

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