Get ready to fall in love with your new favorite weeknight meal! This African Chickpea Stew is the ultimate comfort food, boasting a luxuriously creamy peanut butter sauce that’s both rich and savory. It’s a one-pot wonder, packed with wholesome sweet potatoes, hearty chickpeas, and vibrant greens. A final squeeze of lemon juice brightens everything up, creating a perfectly balanced dish that’s a guaranteed hit with both kids and adults. For those who like a little kick, a dash of your favorite hot sauce takes it to the next level!
Ingredients
• Makes 6 cups / 1.5 L, enough for 4 servings
• 1 tablespoon / 15 mL coconut or olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 4 cups / 1 L vegetable stock or water
• 2 cups / 500 mL peeled, diced sweet potatoes or yams
• 1 cup / 250 mL cooked or canned chickpeas, drained and rinsed
• 1/2 cup / 125 mL uncooked brown rice
• 1/4 teaspoon / 1 mL salt
• 1/4 cup / 60 mL natural peanut butter
• 2 cups / 500 mL thinly sliced kale or collard leaves
• 2 tablespoons / 30 mL freshly squeezed lemon juice
• 1/2 teaspoon / 2 mL black pepper
• Tamari, to taste
• Hot chili pepper sauce, to taste (optional)
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3-5 minutes, until softened and translucent.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Pour in the vegetable stock, then add the sweet potatoes, chickpeas, brown rice, and salt. Bring the mixture to a boil.
4. Reduce the heat to low, cover the pot, and let it simmer for about 45 minutes, or until the rice is tender and has absorbed most of the liquid.
5. In a small bowl, whisk the peanut butter with a ladleful of the hot liquid from the stew until you have a smooth, creamy paste.
6. Stir the peanut butter paste back into the stew. Add the sliced kale, lemon juice, and black pepper. Cook for another 5 minutes, until the kale has wilted.
7. Season to taste with tamari and hot chili pepper sauce, if using. Adjust any other seasonings as needed and serve hot.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 383
• Protein: 12 g
• Fat: 14 g
• Carbohydrates: 55 g
• Dietary Fibre: 7 g
• Sodium: 530 mg
• Calorie Breakdown: 13% Protein, 32% Fat, 55% Carbohydrate.
Pro Tips
• Use a natural, unsweetened peanut butter for the best flavor. The only should be peanuts and maybe a little salt.
• This stew tastes even better the next day! The flavors have more time to meld. It stores well in an airtight container in the refrigerator for up to 4 days.
• Feel free to swap the kale or collards with fresh spinach. If using spinach, stir it in at the very end of cooking, as it only needs a minute to wilt.
FAQ
Q: Can I make this peanut stew without peanut butter
A: Yes, you can! For a similar creamy texture and nutty flavor, substitute the peanut butter with an equal amount of almond butter or cashew butter. For a completely nut-free version, try using sunflower seed butter.
Q: How can I add more plant-based protein to this stew
A: This stew is already a good source of protein from chickpeas and peanut butter. To boost it further, you can add a cup of cooked red lentils along with the rice, or stir in some cubed firm tofu or tempeh during the last 15 minutes of simmering.
Q: Is this vegetarian stew good for meal prep
A: Absolutely! This African Chickpea Stew is perfect for meal prep as the flavors deepen and taste even better the next day. Store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
Q: Is this African chickpea stew gluten-free
A: Yes, this recipe is naturally gluten-free. Just be sure to use tamari, which is typically gluten-free, instead of standard soy sauce, and verify that your vegetable stock is certified gluten-free.
