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Creamy African Peanut Stew to Warm Your Soul

This Creamy African Peanut Stew combines rich flavors with wholesome nutrition, making it a comforting gluten-free and dairy-free meal ideal for any occasion.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: African
Calories: 350

Ingredients
  

For the Stew
  • 1 can Tomato Sauce or canned diced tomatoes for tangy flavor
  • 1/2 cup Creamy Peanut Butter (natural, no-stir) or sunflower seed butter for nut-free options
  • 1 tsp Smoked Paprika or regular paprika if unavailable
  • 1 tsp Ground Coriander or ground cumin in equal amounts
  • 1 tsp Kosher Salt adjust to taste
  • 1/2 tsp Black Pepper adjust to taste
  • 1/4 tsp Cayenne Pepper optional for heat
  • 2 tbsp Cooking Oil (neutral) avocado or vegetable oil preferred
  • 1 cup Protein (optional) Chicken, turkey, or chickpeas
  • 4 cups Chicken or Vegetable Broth low-sodium options recommended
  • 1 small Chopped Onion adds sweetness and depth
  • 2 medium Sweet Potatoes can substitute regular potatoes
  • 2 cups Spinach or other greens like kale or chard
  • 2 cloves Minced Garlic
  • 1 tbsp Fresh Ginger or ground ginger as substitute

Equipment

  • blender
  • Large pot

Method
 

Step-by-Step Instructions for Creamy African Peanut Stew
  1. In a blender, combine the tomato sauce, creamy peanut butter, smoked paprika, ground coriander, kosher salt, black pepper, and cayenne pepper (if using). Blend until smooth and silky.
  2. Heat 2 tablespoons of cooking oil in a large pot over medium heat. Add the minced garlic and ginger, sauté for 1-2 minutes until fragrant, then add the chopped onion and cook until translucent.
  3. Stir in the diced sweet potatoes and protein, then pour in the prepared sauce and 4 cups of broth. Stir well to combine.
  4. Cover and reduce heat to low, simmering for 40-60 minutes until sweet potatoes are tender.
  5. Add the spinach and stir until wilted, about 3-5 minutes.
  6. Serve in bowls, garnished with chopped peanuts, fresh cilantro, and optional chili.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 800mgPotassium: 900mgFiber: 8gSugar: 8gVitamin A: 12000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 4 days, or freeze for up to 3 months. Reheat with a splash of broth to maintain texture.

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