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Home ยป African Peanut Stew {GF, Vegan}

African Peanut Stew {GF, Vegan}

Last Updated on May 4, 2018 By Vicky 11 Comments

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Thank you Potatoes USA for sponsoring this post. Make a delicious and convenient meal for your family tonight with potatoes!

This Vegan African Peanut Stew makes for the perfect comfort meal with a tomato peanut base and filled with potatoes and kale. Gluten Free too. Ready in 40 mins.

African Peanut Stew Recipe

Potatoes are my comfort food. I just cannot live without them. There is something so familiar about them; whenever I am feeling nostalgic, or homesick, I need potatoes in my life.

This revelation dawned on me while I was backpacking through rice heavy Asia – I went months without potatoes and then it happened. One morning I just woke up and knew that I needed my all time comfort food – potatoes. It didn’t matter to me how they would be prepared; I was ready for plain boiled potatoes with salt; I just needed them.

It’s funny how it dawns on you how much you need something when it’s taken away! Basically potatoes are just my favorite, not only because they’re convenient but also they are a culinary canvas of unlimited possibilities!

There is so much you can do with potatoes. Mash them, boil them, fry them, roast them; but not just that – they can be added into so many different recipes. This African peanut stew is a perfect example.

Grabbing a spoonful of African Peanut Stew

This one pot meal makes for the perfect comforting plant based dinner. You only need a handful of ingredients including, onions, garlic, ginger, tomatoes paste, diced tomatoes, peanut butter, potatoes, broth, and kale. Those are the main components of this recipe and you can literally prep as you go, adding in the prepped ingredients to the pot when ready.

You just need to have the onion diced to start making this African peanut stew. While the onion is being sauteed you can mince and ginger and garlic and add those. Then open up the cans of diced tomatoes and tomato paste and add those to the pot along with the peanut butter. Pour in the broth and bring this African peanut stew to a boil.

In the meantime, peel and quarter the potatoes. Once the stew is boiling add them to the pot. This is where the active time is over – from here it’s mostly waiting for this super fragrant and flavorful African peanut stew to be ready! In 15 to 20 minutes the potatoes should be cooked through and fork tender so that’s all you’ll have to wait.

While there is a plethora of types of potatoes out there, when we’re talking soups or stews you want to know which potatoes will work. To learn all about the different types of potatoes and which types of dishes they are best used in be sure to check out the Potato Goodness site. From there I was able to learn thatย  for soups and stew the best potatoes to use are red potatoes, which are known to stay firm throughout the cooking process because of their waxy texture. If you don’t have red potatoes on hand you could also use yellow potatoes instead which are slightly waxy and which also have a medium sugar content similar to red potatoes. To learn more about potatoes to be sure to check out their Facebook page too!

I’ve made this African peanut stew with both red and yellow potatoes and can say it works with both (though the red potatoes are the best in this recipe)! Just make sure to stay away from using a russet potato in a soup or stew recipe!

Bowl of vegan African peanut stew

This African peanut stew comes together in just 30-40 minutes with one pot and minimal hands on time. This makes for a perfect plant based vegan weeknight dinner that the only family will love. The creamy tomato peanut mixture makes the soup rich and flavorful.

Spoonful of African Peanut Stew

5 from 1 vote
African Peanut Stew
Print
African Peanut Stew
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 

A creamy and hearty vegan African Peanut stew with tomatoes and kale. Perfect weeknight dinner. 

Course: Dinner, Soup
Cuisine: african, gluten free, Healthy, Vegan
Servings: 6
Calories: 224 kcal
Author: Vicky
Ingredients
  • 1 whole onion diced
  • 1 tablespoon olive oil
  • 1 tablespoon ginger minced
  • 1 tablespoon garlic minced
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1/2 cup peanut butter
  • 1/2 cup tomato pasta
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 6 whole red potatoes peeled, halved and cut into quarters
  • 1/4 cup peanuts crushed
  • 1 whole lime zest and juice
  • 2 handfuls chopped kale
Instructions
  1. Heat oil over medium heat in a pot and add onions. Cook for a few minutes.

  2. Add ginger and garlic. Cook 1-2 minutes. Add cumin and salt. 

  3. Add peanut butter, tomato paste, diced tomatoes and vegetable broth. 

  4. Broil to a boil, and add potatoes. 

  5. Simmer for 15-20 minutes or until potatoes are fork tender and cooked through.

  6. Add kale, and continue to cook for 1-2 minutes, 

  7. Serve garnished with lime zest, lime juice and crushed peanuts, Drizzle with Sriracha for a spicy kick (optional)

Nutrition Facts
African Peanut Stew
Amount Per Serving
Calories 224 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Sodium 1294mg56%
Potassium 540mg15%
Carbohydrates 15g5%
Fiber 3g13%
Sugar 7g8%
Protein 8g16%
Vitamin A 745IU15%
Vitamin C 11.6mg14%
Calcium 50mg5%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.

I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.

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Comments

  1. Patti Liberman says

    March 16, 2018 at 2:36 pm

    I love your recipes as I am allergic to dairy and sensitive to gluten and enjoy eating fresh organic food that your recipes call for! Please send me daily emails.
    In Peace and Health,
    Patti

    Reply
    • Vicky says

      March 19, 2018 at 10:22 am

      If you’re allergic to dairy and gluten this is the place for you!

      Reply
  2. Lukas says

    March 27, 2018 at 6:08 pm

    Looks great! But tell me: am I being blind or did you miss the kale in the ingredients? ๐Ÿ™‚

    Reply
    • Vicky says

      April 11, 2018 at 10:35 am

      Nope, it seems I forgot to add it in the ingredient list! Sorry about that – it’s just 2 handfuls worth!

      Reply
  3. Amy says

    April 18, 2018 at 2:04 pm

    5 stars
    This looks so rich and delicious!

    Reply
  4. Larry Valenti says

    April 20, 2018 at 8:53 am

    How would this freeze if i cook a batch , I’m by myself !

    Reply
    • Vicky says

      April 20, 2018 at 1:01 pm

      I think you could freeze this – though I have not tried to do so myself yet, but this will keep in the fridge just fine for 3-4 days if you don’t mine leftovers!

      Reply
  5. Blake Crane says

    May 4, 2018 at 6:54 am

    Change the chicken stock for vegetable stock and presto this soup is vegan. . . Otherwise this soup is not vegan for that simple reason.

    Reply
    • Vicky says

      May 4, 2018 at 10:34 am

      Apologies for the typo — it should say vegetable broth (as it does in the ingredients)

      Reply
  6. Danielle says

    February 6, 2019 at 2:34 pm

    What size can for diced tomatoes?

    Reply
    • Vicky says

      February 6, 2019 at 4:52 pm

      15 oz

      Reply

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Hi, I’m Vicky!

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About Avocado Pesto

I love to create unique, healthy recipes for people who want to maintain a variety of diets, like Gluten Free, Dairy Free, Vegan, Vegetarian, etc. Read more about how I can help you plan your meals!

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