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African Peanut Stew

African Peanut Stew

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 15 Minutes
  • Cook Time: 35 Minutes
  • Total Time: 50 Minutes
  • Yield: 4-5 1x
  • Category: Stew
  • Method: Stovetop
  • Cuisine: African

Description

Fall just got a little more exciting with this fragrant, delicious, and soul-warming African Peanut Stew.  Bursting with tons of wholesome ingredients like hearty sweet potatoes, earthy kale, sweet onions, bold garlic, lively ginger, warming spices, and creamy peanut butter that all come together to create this ultra-satisfying, rich and creamy stew. A comforting dish that everyone in the family will run to the table for more.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients, and gluten free.


Scale

Ingredients

  • 1 cup yellow onion, small dice
  • 1 medium jalapeno pepper, seeded, small dice
  • 2 Tablespoons minced garlic
  • 2 teaspoons minced ginger
  • 1 Tablespoon flour (Gluten Free, or thickener of choice) *
  • 2 to 2 ½ cups sweet potatoes, peeled and cubed
  • 1 – [ 14.5 oz. can ] petite diced tomatoes
  • 1 Tablespoon tamari *
  • 2 cups vegetable broth *
  • 2 cups water (or broth)
  • ½ cup unsalted peanut butter (+/-) *
  • 2 – [ 15.5 oz. cans ] chickpeas, drained and rinsed *
  • 3 cups kale, chopped (or baby spinach) *

Spice/Herb Ingredients: 

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 Tablespoon dried minced onions
  • 1 teaspoon sweet paprika
  • 1 Tablespoon cumin (+/-) *
  • 1 Tablespoon chili powder (+/-) *
  • ½ to 1 teaspoon dried coriander (+/-) *
  • ¾ to 1 teaspoon sea salt (+/-) *
  • ¼ teaspoon black pepper (+/-)
  • ¼ teaspoon cayenne pepper (+/-)

Optional Toppings:

  • Chopped roasted peanuts
  • Chopped fresh cilantro leaves

Instructions

  1. In a large ceramic/enamel-lined large skillet, add the diced onions and jalapeno peppers, sauté over medium heat until they begin to soften, approximately 7 minutes. Add a tablespoon or so of water if the onions start to stick and/or to prevent burning.
  2. Add the minced garlic and ginger, sauté for one minute. Sprinkle the flour over the sautéed vegetables, sauté for one minute, then add the Herb/Spice mix and sauté, stirring constantly to release their fragrance, about one minute.
  3. Then add all the other the remaining ingredients, except for the kale (or baby spinach), stir well to incorporate all the ingredients. Bring the mixture to a boil, then immediately lower to a simmer.  Cook uncovered over medium-low heat for 20 to 25 minutes, stirring occasionally or until the sweet potatoes are tender.
  4. Test the flavors, add more spices, if necessary, to achieve the level of flavor you desire, then add the chopped kale (or baby spinach), simmer for a few minutes, then serve with chopped peanuts and freshly chopped cilantro.

Notes

*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium.  You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.

*Vegetable Stock:   We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Gluten Free Flour: We used Bob’s Red Mill Gluten Free All Purpose Baking Flour. You can use any WFPB thickener of choice. Keep in mind different flours have different flavor components.

*Spices:  You can easily increase or decrease any of the spices to suite your personal preferences. Coriander has a slightly floral zing to it. If unsure start with a smaller amount of coriander.

*Chickpeas:  We used chickpeas; however, this stew is very versatile, you could easily substitute your favorite bean in this stew.

*Greens:  We used Tuscan kale in several kitchen tests, then used baby spinach in our food photography, both were equally delicious.

*Unsweetened/Unsalted Peanut Butter:  You can lower the amount of peanut butter if you wish, but you may need to adjust the spices accordingly (reduce).  We really loved the flavor of ½ cup peanut butter.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings:  4

*Storage:  Refrigerate, use within 5 days.