Craving a meal that’s bursting with flavor, incredibly comforting, and surprisingly simple to whip up? Look no further! This Creamy Vegan Peanut & Spinach Stew is a beautiful, African-inspired dish that transforms simple pantry staples into a rich, savory, and satisfying meal. The combination of creamy peanut butter, tangy tomatoes, and earthy spinach creates a symphony of flavors that will have you coming back for a second bowl. It’s the perfect cozy dinner for any night of the week!
Ingredients
• What You’ll Need
• Equipment
• Cutting board
• Sharp knife
• Large skillet or frying pan
• Wooden spoon or spatula
• 1 tbsp / 15 ml vegetable or olive oil
• 1 medium onion, diced
• ½ tsp / 2.5 g salt, or to taste
• ¼ tsp / 0.5 g black pepper
• 2 tbsp / 32 g peanut butter, creamy or crunchy
• 3 tbsp / 50 g tomato paste
• 1 medium tomato, diced
• 3 cups / 90 g chopped fresh spinach OR 10 oz / 280 g frozen spinach, thawed and squeezed dry
• ¼–½ cup / 35-70 g chopped peanuts, plus more for garnish
• 1 dash cayenne pepper, or to taste
• ½ cup / 120 ml water or vegetable stock
Instructions
1. How to Make It
2. Heat the oil in a large skillet or frying pan over medium heat.
3. Add the diced onion, salt, and pepper. Sauté for 3-5 minutes until the onion becomes soft and translucent.
4. Stir in the peanut butter, tomato paste, and diced tomato until well combined. Cook for another minute to deepen the flavors.
5. Add the spinach, chopped peanuts, and a dash of cayenne pepper. Stir until the spinach begins to wilt.
6. Pour in the water or vegetable stock and bring the mixture to a gentle simmer.
7. Reduce the heat to low, cover the pan, and let it simmer for 10-15 minutes, stirring occasionally. The stew should thicken slightly.
8. Serve the hot peanut stew immediately over a bed of fluffy rice, garnished with extra chopped peanuts.
Nutritional Information
• Nutritional Spotlight
• Spinach:** A fantastic source of iron, calcium, and vitamins A, C, and K.
• Peanuts:** Packed with plant-based protein, healthy fats, and biotin.
• Tomatoes:** Rich in the antioxidant lycopene, which is linked to many health benefits.
Pro Tips
• for the Perfect Stew
• For a richer flavor, toast the peanuts in a dry pan for a few minutes before chopping and adding them to the stew.
• If using frozen spinach, be sure to thaw it completely and squeeze out as much water as possible to prevent a watery stew.
• Adjust the consistency to your liking. Add a splash more vegetable stock for a thinner stew, or let it simmer uncovered for a few extra minutes to thicken it up.
• Don’t be shy with the cayenne! A little extra heat beautifully balances the richness of the peanut butter.
FAQ
Q: How can I add more protein to this vegetarian stew
A: To boost the plant-based protein, stir in a can of rinsed chickpeas or lentils during the last 10 minutes of simmering. You could also serve it alongside crispy baked tofu or tempeh for an even heartier meal.
Q: Can I make this peanut stew without peanuts
A: Yes, for a peanut-free version, you can substitute the peanut butter with creamy almond butter, cashew butter, or sunflower seed butter. The flavor profile will be different but still deliciously rich and creamy.
Q: How do I store and reheat this vegan stew
A: Store leftover stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or vegetable stock if it has thickened too much. It also freezes beautifully for up to 3 months.
Q: Is this African peanut stew recipe gluten-free
A: Yes, this recipe is naturally gluten-free as written. Just ensure your vegetable stock is certified gluten-free if you have a high sensitivity or celiac disease.
