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cooked peanut stew in a Dutch oven with a large spoon
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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! 
Course Dinner, Main
Cuisine African
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 180kcal

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