West African Peanut Stew Vegan Food

WEST AFRICAN PEANUT STEW (VEGAN)

WEST AFRICAN PEANUT STEW (VEGAN) image

Thick, hearty and delicious this vegan West African Peanut Stew is made in one pot and ready in about 30 minutes making it a perfect weeknight meal!

Provided by Julie | The Simple Veganista

Categories Entree

Time 30m

Number Of Ingredients 17

Ingredients

1 tablespoon olive oil or 1/3 cup water (for water saute)
1 large onion, diced
5 - 6 cloves garlic, minced
2 - 3 tablespoons ginger, grated
1 tablespoon ground coriander
1 - 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*
2 - 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes
1 can (15oz.) diced tomatoes, with juices
4 cups low-sodium vegetable broth or water (or combo)
3/4 cup natural peanut butter (creamy or smooth)
5 oz. fresh spinach, chopped if not using baby spinach**
2 small lemons, juice of
mineral salt & pepper, to taste
fresh cilantro, chopped
peanuts, crushed or whole
dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional
grain of choice (rice, quinoa or couscous), optional

Steps:

In a large pot, heat oil or water over medium heat, add the onion, garlic, ginger, and chili peppers and saute for 5 minutes stirring frequently.
Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.
Turn off heat and stir in the peanut butter, and finish with the spinach and lemon juice. Soup will thicken upon cooling. Season with salt & pepper to taste.
Serves 4 - 6
Serve in individual bowls with optional grain of choice (this cilantro lime rice would be great) and garnish with cilantro and peanuts. Soup pairs wonderfully with naan bread for soaking and dipping!
Leftovers will keep for 5 days in a covered container in the refrigerator. To store longer, keep in the freezer for up to 2 months in freezer friendly containers or baggies.

Nutrition Facts : Calories 276 calories, Sugar 7.4 g, Sodium 201.4 mg, Fat 17.7 g, SaturatedFat 3.5 g, TransFat 0 g, Carbohydrate 22.3 g, Fiber 8.8 g, Protein 15 g, Cholesterol 0 mg

WEST AFRICAN PEANUT STEW

West African Peanut Stew image

Peanuts are the star of this hearty plant-based stew that's inspired by the cuisine of West Africa. Featuring superfoods like sweet potatoes, collard greens, and millet, it uses the humble peanut two different ways: peanut butter to thicken the brothy base, and roasted and chopped, to provide a crunchy contrast to the tender vegetables.

Provided by Greg Lofts

Categories Food & Cooking Healthy Recipes Vegan Recipes

Time 45m

Number Of Ingredients 12

Ingredients

2 tablespoons extra-virgin olive oil
1 cup chopped red onion
1 tablespoon minced garlic
1 tablespoon minced ginger (from a 1-inch piece)
1/4 teaspoon red pepper flakes, plus more for serving
Kosher salt and freshly ground pepper
2 tablespoons tomato paste
1 bunch collard greens (12 ounces), stems removed, cut into 2-inch pieces (4 cups)
1 sweet potato, peeled and cut into 1-inch pieces
1/2 cup creamy natural peanut butter
4 cups low-sodium chicken or vegetable broth
Steamed millet, chopped roasted peanuts, cilantro, and lime wedges, for serving

Steps:

Heat oil in a large saucepan over medium-high until shimmering. Add onion, garlic, ginger, and pepper flakes; season with salt and pepper. Cook, stirring occasionally, until golden in places, about 5 minutes. Stir in tomato paste; cook 1 minute more.
Add collard greens, sweet potato, peanut butter, and broth. Bring to a boil, stirring until peanut butter dissolves into broth. Reduce heat to low, and simmer, stirring occasionally, until sweet potatoes are tender but still hold their shape, 18 to 20 minutes. Serve stew topped with millet, peanuts, cilantro, and lime wedges.

WEST AFRICAN PEANUT STEW

West African Peanut Stew image

One-pot meals are staples in Gullah-Geechie households, and this dish is a special one to me. West African enslaved people were brought to the Low Country, and with them they brought their indigenous foods like collards, tomatoes, peanuts and rice. This stew has all of those ingredients, and it's delicious served on its own or over rice.

Provided by Kardea Brown

Categories main-dish

Time 1h20m

Yield 6 to 8 servings

Number Of Ingredients 15

Ingredients

2 tablespoons peanut or canola oil
1 large fryer chicken, cut into stewing pieces
Kosher salt and freshly ground black pepper
1 large onion, diced
4 cloves garlic, minced
1 tablespoon minced fresh ginger
2 chicken bouillon cubes
One 14.5-ounce can tomato sauce
1 teaspoon tomato paste
1 1/2 cups all-natural peanut butter
1 Scotch bonnet pepper, sliced and seeds removed
2 large sweet potatoes, peeled and cut into 1-inch pieces
2 Roma tomatoes, diced
1 small bunch collard greens, stems removed, leaves sliced
Hot cooked rice, for serving, optional

Steps:

Heat the oil in a large Dutch oven until hot. Sprinkle the chicken pieces with salt and pepper and cook until browned on all sides, about 20 minutes. Remove the chicken to a plate. Add the onion, garlic, ginger and bouillon cubes to the pot and cook until the onions are translucent, about 5 minutes.
Stir in the tomato sauce, tomato paste and peanut butter. Add 4 cups of water and the Scotch bonnet pepper. Return the chicken to the pot. Bring to a boil; reduce the heat and let simmer 10 to 12 minutes.
Add the sweet potatoes, tomatoes and collard greens. Cover and simmer until the potatoes are easily pierced with a fork, about 25 minutes. (Remove the Scotch bonnet pepper if someone has a low tolerance for heat.)
Serve warm with hot cooked rice, if using.

WEST AFRICAN PEANUT STEW

West African Peanut Stew image

Variations of peanut (or groundnut, as they are locally called) soups and stews are eaten across West Africa. I adapted this recipe from several different cookbooks + my own preferences. Savory, spicy, filling, healthy and quick to make! Omit the chicken for a vegan version and/or feel free to add in more vegetables (yams, eggplant, or squash could be good, I think). NOTE If possible, try to use Recipe #13953 if you don't have berbere on hand . Cayenne is an acceptable substitute, but really doesn't do the dish justice like Berbere would. Even just adding a pinch or two of the different spices in the Berbere mix would suffice!

Provided by Sephardi Kitchen

Categories Curries

Time 1h

Yield 4 serving(s)

Number Of Ingredients 17

Ingredients

1 teaspoon canola oil or 1 teaspoon peanut oil
1 onion, finely chopped
1 -2 garlic clove, minced
1 1/2 tablespoons fresh ginger, grated
1 jalapeno pepper, diced (or serrano if you like it more spicy)
2 chicken breasts, finely chopped
2 -3 medium tomatoes, chopped
1 carrot, peeled and grated
1/2-1 teaspoon turmeric
1 teaspoon berbere, spice powder (or cayenne)
1/2 teaspoon ground cloves
black pepper, to taste
1 -2 teaspoon sugar
3 -4 cups water or 3 -4 cups broth
1/2-1 cup crunchy peanut butter (adjust to taste)
peanuts, for garnish (optional)
1 dash lemons (optional) or 1 dash lime juice (optional)

Steps:

Heat the oil in a medium saucepan. Add the onions, garlic and ginger; cook until the onion is translucent. Add the chili pepper(s), heat for several more minutes.
Add the chicken, turmeric, berbere, and cloves. Cook over medium heat until the chicken is done.
Add the tomatoes, grated carrot and any other vegetables you want to use. Cook for 5 more minutes, stirring occasionally.
Add the water or broth to the saucepan and bring to a boil. Add the peanut butter and reduce heat to medium-low. Stir well for 5-10 minutes, or until the peanut butter dissolves. Add the sugar and lemon/lime juice (if using). Taste, and adjust any ingredients to taste. Simmer for 5-10 minutes longer. Serve hot with toasted bread.

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