Craving a meal that’s both incredibly comforting and bursting with unique, savory flavor? Look no further than this Vegan African Peanut Stew. Inspired by traditional West African groundnut stew, this one-pot wonder combines the creamy richness of peanuts with hearty potatoes, sweet peppers, and a gentle, warming spice. It’s a simple, satisfying dish that comes together in just 40 minutes, making it the perfect solution for a busy weeknight. Get ready to fall in love with your new favorite stew!
Ingredients
• START TO FINISH: 40 minutes MAKES: 6 servings
• 1 tablespoon / 15 ml canola oil
• 1 large onion, sliced
• 1 large red bell pepper, seeded and chopped
• 1/2 teaspoon crushed red pepper
• 3 1/2 cups / 840 ml vegetable broth
• 1 cup / 145 g chopped unsalted peanuts
• 6 tiny new potatoes, about 1 lb / 450 g, cut into 1-inch pieces
• 1 medium sweet potato, about 12 oz / 340 g, peeled and cut into 1-inch pieces
• 1 19-ounce / 540 g can fava beans, rinsed and drained
• 1 14.5-ounce / 411 g can diced tomatoes, undrained
• Vegan sour cream, for serving (optional)
• Snipped fresh chives, for serving (optional)
Instructions
1. In a large saucepan or Dutch oven, heat the oil over medium heat. Add the sliced onion and chopped bell pepper. Cook for 5-7 minutes, stirring occasionally, until softened and lightly golden.
2. Stir in the crushed red pepper and cook for 1 minute more until fragrant. Pour in the vegetable broth and add the chopped peanuts, stirring to combine.
3. Bring the mixture to a boil. Add the new potatoes and sweet potato pieces. Return to a boil, then reduce the heat to low, cover, and simmer for about 25 minutes, or until the potatoes are fork-tender. Stir occasionally to prevent sticking.
4. Stir in the rinsed fava beans and the undrained diced tomatoes. Increase the heat to medium and cook for 3-5 minutes, until the stew is heated through.
5. Ladle the stew into bowls. If desired, top each serving with a dollop of vegan sour cream and a sprinkle of fresh chives before serving.
Nutritional Information
• Nutrition Facts
• PER SERVING (estimate, without optional toppings)
• Calories: 297
• Total Fat: 15 g
• Saturated Fat: 2 g
• Cholesterol: 0 mg
• Sodium: 817 mg
• Carbohydrates: 31 g
• Fiber: 11 g
• Protein: 13 g
Pro Tips
• For a creamier, smoother stew, substitute 1/2 cup of natural, unsalted peanut butter for the chopped peanuts. Whisk it into the broth until fully dissolved.
• Customize the heat by adjusting the amount of crushed red pepper. For a deeper flavor profile, add 1 teaspoon of ground cumin and 1/2 teaspoon of ground ginger along with the red pepper.
• Feel free to add other vegetables. A few handfuls of fresh spinach or kale stirred in at the end until wilted, or a can of chickpeas added with the fava beans, are excellent additions.
• This stew tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will meld and deepen overnight.
FAQ
Q: Is this vegan peanut stew a good source of protein
A: Yes, this stew is an excellent source of plant-based protein. Each serving contains approximately 13 grams of protein, primarily from the peanuts and fava beans, making it a very satisfying and nutritious vegetarian meal.
Q: Can I make this peanut stew nut-free
A: Absolutely. For a delicious, allergy-friendly alternative, you can make this stew nut-free. Instead of peanuts or peanut butter, use an equal amount of creamy sunflower seed butter (sunbutter). Whisk it into the vegetable broth until it is fully dissolved.
Q: How can I add more greens to this African stew
A: It’s very easy to boost the nutritional value with more greens. Simply stir in a few large handfuls of fresh spinach or chopped kale during the last 3-5 minutes of cooking, right after adding the beans and tomatoes. Cook just until the greens have wilted into the stew.
Q: How long does this vegetarian stew last in the fridge
A: This stew is perfect for meal prep and tastes even better the next day. Store any leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will deepen and meld together overnight.
