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This West African Peanut Stew is a wholesome, flavor-packed vegan dish that beautifully balances creamy richness, bold spices, and earthy sweetness.
What sets it apart is the hearty blend of sweet potatoes, tomatoes, spinach, and peanut butter, delivering a comforting yet nutrient-dense meal in just 30 minutes.
It’s a powerhouse of plant-based protein and fiber, while being naturally low in saturated fat and completely cholesterol-free.
The use of peanut butter not only provides a creamy texture but also contributes healthy fats and satisfying protein, making this stew both nourishing and filling.
Thanks to its one-pot simplicity, quick cook time, and minimal prep, this recipe is an excellent everyday option — especially for busy weeknights or meal-prep Sundays.
It also freezes beautifully for make-ahead convenience.
Plus, the spice level is fully customizable, making it ideal for any palate.
Serve it with rice, quinoa, or couscous for a complete and deeply satisfying meal rooted in West African culinary tradition.
Must-Have Tools for Perfect Results
Microplane Zester/Grater
Perfect for finely grating ginger, this ultra-sharp tool ensures the aromatic flavor infuses evenly into your stew.
A microplane is also great for citrus zest, garlic, nutmeg, and even chocolate — a small but mighty essential for any kitchen.
6–8 Quart Dutch Oven or Heavy-Bottom Pot
Ideal for sautéing, simmering, and building layers of flavor, this pot provides even heat distribution and prevents burning.
Its versatility makes it perfect for soups, stews, pasta, and even baking bread.
Silicone Cooking Spoon or Spatula
Gentle on nonstick cookware but strong enough to stir thick stew, a silicone spoon allows you to scrape the bottom of the pot without scratching.
It’s heat-resistant and great for sautéing, folding, and stirring sauces or batters.
Chef’s Knife (8-inch)
A sharp chef’s knife is essential for prepping sweet potatoes, onions, and greens quickly and safely.
Invest in one good knife, and it’ll transform your daily prep work — from slicing to dicing — into an easier, faster task.
Citrus Juicer
Extract every drop of lemon juice without seeds or mess.
A handheld juicer speeds up the finishing step of this stew and is equally useful for dressings, marinades, and cocktails.
West African Peanut Stew
Equipment
- 1 (6–8 quart) Dutch oven or large soup pot – for cooking the stew
- 1 Microplane or box grater – for grating ginger
- 1 Chef’s knife (8-inch) – for chopping sweet potatoes, onion, and greens
- 1 Silicone spatula or wooden spoon – for sautéing and stirring
- 1 Citrus juicer or reamer – for fresh lemon juice extraction
Ingredients
- 1 tablespoon olive oil or 1/3 cup water for oil-free sautéing
- 1 large onion finely diced
- 5 –6 cloves garlic minced
- 2 –3 tablespoons fresh ginger peeled and grated
- 1 tablespoon ground coriander
- 1 –2 fresh chili peppers diced (jalapeño, serrano, habanero, or Scotch bonnet)
- 2 –3 pounds sweet potatoes peeled and chopped into ½-inch cubes
- 1 can 15 oz diced tomatoes, with juices
- 4 cups low-sodium vegetable broth or water or a combination
- ¾ cup natural creamy peanut butter
- 5 oz fresh spinach roughly chopped if using full leaves
- Juice of 2 small lemons
- Sea salt and freshly ground black pepper to taste
Optional Toppings & Serving Suggestions
- Fresh cilantro chopped
- Crushed or whole peanuts
- A dash of hot sauce like sriracha or red pepper flakes
- Cooked grain rice, quinoa, or couscous
Instructions
- Sauté Aromatics for Flavor Depth: In a large heavy-bottomed pot, heat olive oil (or water for oil-free version) over medium heat. Add diced onion and sauté for 2–3 minutes until it begins to soften. Stir in the garlic, ginger, chili peppers, and coriander. Continue cooking for another 2–3 minutes, stirring often, until everything is fragrant and slightly golden.
- Simmer the Base Ingredients: Add the sweet potatoes, diced tomatoes (with their juices), and broth or water. Stir everything well to combine. Raise the heat and bring the mixture to a gentle boil. Once boiling, reduce heat to low and let it simmer uncovered for about 15 minutes, or until the sweet potatoes are fork-tender.
- Add Creaminess and Greens: Turn off the heat. Stir in the peanut butter until it’s fully melted into the stew, creating a thick, creamy texture. Add the chopped spinach and stir until wilted. Finally, squeeze in the lemon juice to brighten the flavors.
- Season and Serve: Taste the stew and adjust the seasoning with salt and pepper as needed. Serve hot in bowls with a scoop of your favorite grain (like rice or quinoa). Garnish with fresh cilantro, a sprinkle of crushed peanuts, and a dash of hot sauce if desired.
Notes
- Spice Level: Traditional West African peanut stew tends to be spicy. Adjust the amount and type of chili peppers to suit your heat preference. Jalapeño is mild, while habanero brings intense heat. No fresh chilies? Add ½–1 tsp cayenne or red pepper flakes.
- Leafy Green Swaps: Feel free to substitute spinach with kale or collard greens. For tougher greens, remove thick stems and chop the leaves finely to ensure tenderness.
- Peanut Butter Alternatives: Allergic to peanuts? Swap with almond butter, cashew butter, sunflower seed butter, or tahini. The flavor will differ slightly but still offer creamy, nutty richness.
- Tomato Options: If you’re out of diced tomatoes, substitute with 6 oz of tomato paste and add extra liquid if needed to balance thickness.
- Potato Variety: Regular potatoes or a mix of white and sweet potatoes also work well. Leave skins on for extra fiber — just scrub thoroughly.
- Storage Tips: Store leftovers in an airtight container for up to 5 days in the fridge or freeze for up to 2 months. The stew thickens as it sits but can be thinned with a splash of broth or water when reheating.
Chef’s Secrets for Better Flavor
The heart of this stew lies in the balance between heat, creaminess, and brightness.
For maximum flavor, take your time sautéing the onions, garlic, ginger, and chilies.
This short step unlocks a rich, aromatic base that builds depth in every spoonful.
Always use natural peanut butter without added sugar or hydrogenated oils to keep the flavor authentic and earthy.
When adding the peanut butter, stir it in off the heat to prevent scorching and to maintain a silky consistency.
If you enjoy a little texture, add some chopped peanuts directly into the stew before serving.
Lastly, don’t skip the lemon juice—it brings just the right acidity to balance the sweetness of the potatoes and the richness of the peanut butter.
Delicious and Versatile Serving Ideas
This hearty stew pairs beautifully with a variety of grains.
Fluffy basmati or jasmine rice is a classic choice, but nutty quinoa or tender couscous also make excellent companions.
For a low-carb option, serve it with cauliflower rice.
A warm piece of naan, roti, or crusty sourdough bread on the side is perfect for scooping and dipping into the creamy sauce.
Garnish with fresh cilantro, a handful of crushed peanuts, and a few drops of hot sauce to amplify both color and flavor.
For an elevated meal, serve it with a simple cucumber salad or a side of roasted vegetables for added freshness and crunch.
Best Practices for Storing Leftovers
West African peanut stew is perfect for meal prepping and storing ahead of time.
Once cooled, transfer any leftovers into airtight containers and refrigerate for up to 5 days.
The stew thickens as it chills, so add a splash of water or broth when reheating to restore the desired consistency.
It reheats well on the stovetop over medium-low heat or in the microwave in 1-minute intervals, stirring in between.
To freeze, portion the stew into freezer-safe containers or resealable bags and store flat in the freezer for up to 2 months.
Always label and date your containers. Thaw overnight in the fridge before reheating.
Avoid freezing with rice to maintain texture—freeze the stew and grains separately.
Frequently Asked Questions (FAQs)
1. Can I make this stew nut-free?
Yes! If you have a nut allergy, you can substitute the peanut butter with sunflower seed butter or tahini. While the taste will differ slightly, the stew will still be rich and flavorful. Add a touch of maple syrup to balance any bitterness if needed.
2. Is this stew high in protein?
Definitely. Thanks to the natural peanut butter and spinach, this dish offers a solid dose of plant-based protein along with healthy fats and fiber. Pairing it with a grain like quinoa can boost the protein content even more.
3. Can I add other vegetables?
Absolutely! This recipe is flexible and great for using up vegetables. Carrots, bell peppers, zucchini, or kale all work well. Just chop them into similar-sized pieces so they cook evenly with the sweet potatoes.
4. What’s the best peanut butter to use?
Stick with natural, unsweetened peanut butter—ideally made with just peanuts and a pinch of salt. Avoid brands with added sugar or palm oil, which can alter the stew’s flavor and nutritional profile.
5. How spicy is the stew?
The heat level is totally adjustable. Using jalapeños keeps it mild, while habaneros add serious fire. You can also use red pepper flakes or cayenne pepper for easier spice control. Always taste as you go and adjust to your preference.
This recipe is inspired by veganista and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.