African Peanut Stew Recipe Vegetarian: Easy & Delicious Guide

The rich and comforting flavors of African peanut stew have made it a beloved dish around the globe, and for good reason. This vegetarian version of the classic stew is a wonderful medley of savory, spicy, and nutty notes that come together in a hearty and wholesome meal.

Packed with fresh vegetables, aromatic spices, and the creamy goodness of peanut butter, this stew is perfect for cozy dinners or meal prepping for the week. Whether you’re a seasoned plant-based eater or just looking to try something new, this recipe is easy to follow and incredibly satisfying.

What makes African peanut stew truly special is its balance of flavors and textures. The sweetness of tomatoes and sweet potatoes complements the earthiness of peanuts, while the warmth of ginger and chili adds a gentle kick.

Plus, it’s naturally gluten-free and vegan, making it accessible to many dietary preferences. Dive into this vibrant stew that not only tastes fantastic but also nourishes your body with every spoonful.

Why You’ll Love This Recipe

This African peanut stew recipe vegetarian is a standout for several reasons:

• Nutritious and filling: Loaded with vegetables, legumes, and healthy fats from peanut butter, this stew keeps you energized and satisfied.
• Easy to make: With simple ingredients and straightforward steps, it’s perfect for busy weeknights or meal prepping.
• Versatile: You can customize the vegetables or spice levels to suit your taste.
• Comfort food at its best: The creamy, savory broth warms you up from the inside out.
• Plant-based and allergy-friendly: This recipe is vegan, dairy-free, and gluten-free, making it great for various dietary needs.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, diced
• 2 medium sweet potatoes, peeled and cubed
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups vegetable broth
• ½ cup natural peanut butter (smooth or chunky)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper, to taste
• Juice of 1 lime
• Fresh cilantro, chopped (for garnish)
• Optional: 1-2 fresh chilies, diced (for extra heat)

Equipment

• Large heavy-bottomed pot or Dutch oven
• Wooden spoon or silicone spatula
• Sharp knife and cutting board
• Measuring cups and spoons
• Can opener
• Ladle (for serving)

Instructions

1. Heat olive oil: Place your pot over medium heat and add olive oil. Once shimmering, add the chopped onion. Sauté for about 5 minutes or until the onion is translucent and fragrant.
2. Add garlic and ginger: Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until aromatic, being careful not to burn the garlic.
3. Incorporate spices: Add smoked paprika, ground cumin, cayenne pepper, salt, and black pepper. Stir well to coat the onions and release the spices’ flavors.
4. Add vegetables: Toss in the diced red bell pepper and cubed sweet potatoes. Stir to mix everything evenly.
5. Pour in liquids: Add the canned diced tomatoes with their juice and the vegetable broth. Stir to combine, making sure the sweet potatoes are submerged.
6. Simmer: Bring the stew to a boil, then reduce the heat to low and cover. Let it simmer gently for 20-25 minutes or until the sweet potatoes are tender.
7. Add chickpeas and peanut butter: Stir in the drained chickpeas and peanut butter. Mix thoroughly so the peanut butter melts into the broth, creating a creamy texture.
8. Cook for additional 5-10 minutes: Allow the stew to cook uncovered on low heat, letting the flavors meld and the stew thicken slightly.
9. Finish with lime juice: Remove from heat and stir in the fresh lime juice for a bright, tangy finish.
10. Serve: Ladle the stew into bowls and garnish with chopped fresh cilantro. Optionally, add extra chili for heat.

Tips & Variations

“For a smoother stew, you can blend a portion of it before adding chickpeas and peanut butter. It’s also great with kale or spinach stirred in at the end for extra greens.”

• Vegetable swaps: Try adding carrots, butternut squash, or eggplant for a different flavor and texture profile.
• Protein boost: Add tofu cubes or tempeh for extra protein if desired.
• Spice levels: Adjust cayenne pepper and fresh chilies to tailor the heat to your preference.
• Nut allergy alternative: Substitute peanut butter with sunflower seed butter if peanut allergies are a concern.
• Make it creamy: Add a splash of coconut milk to enrich the stew’s texture and add a subtle sweetness.

Nutrition Facts

Serving Suggestions

This African peanut stew is incredibly flexible when it comes to serving options. Here are a few ideas to elevate your meal:

• Serve over fluffy cooked rice, quinoa, or millet to soak up the rich sauce.
• Pair with warm, crusty bread for dipping—perfect for a cozy night in.
• Add a side of steamed greens or a fresh salad for balance and crunch.
• Top with a dollop of plain yogurt or coconut yogurt if you want a creamy contrast.
• For a more filling meal, serve alongside roasted plantains or fried cassava.

Conclusion

Embracing the bold, comforting flavors of this African peanut stew recipe vegetarian is an excellent way to explore plant-based cooking with a global twist. This stew balances sweetness, spice, and creaminess in a way that feels both nourishing and indulgent.

It’s ideal for anyone looking to add more wholesome, plant-forward dishes to their repertoire without sacrificing flavor or satisfaction.

Whether you’re cooking for yourself, family, or friends, this recipe is sure to become a favorite. Plus, it pairs beautifully with other hearty dishes from the blog, such as the Breakfast Wellington Recipe for brunch or the Bread And Gravy Recipe for a comforting side.

For a unique twist on protein, check out the Bison Tongue Recipe to round out your culinary adventure.

Enjoy cooking, experimenting, and sharing this delicious African peanut stew. It’s a bowl of warmth and joy in every serving!

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