This Vegan West African Peanut Stew is a rich, comforting dish that beautifully balances bold flavors with nourishing ingredients.
What makes it truly special is its fusion of creamy peanut butter, warming spices, and hearty vegetables—all simmered into a thick, satisfying stew.
It’s naturally high in fiber from sweet potatoes and spinach, while the plant-based protein and healthy fats in peanut butter make it a complete, energizing meal.
30-Minute African Peanut Stew
Equipment
- 1 large soup pot or Dutch oven
- 1 Microplane Grater or Box Grater
- 1 Chef’s Knife
- 1 Cutting Board
- 1 Citrus Juicer or Reamer
Ingredients
Base Ingredients
- 1 tablespoon olive oil or 1/3 cup water for oil-free sautéing
- 1 large yellow onion finely chopped
- 5 to 6 garlic cloves minced
- 2 to 3 tablespoons fresh ginger grated
- 1 tablespoon ground coriander
- 1 to 2 fresh chili peppers jalapeño, serrano, Scotch bonnet, or habanero, minced
Core Vegetables & Liquids
- 2 to 3 pounds sweet potatoes peeled and diced into ½-inch cubes
- 1 can 15 ounces diced tomatoes, including juices
- 4 cups low-sodium vegetable broth or a mix of broth and water
Flavor & Finish
- ¾ cup natural creamy peanut butter
- 5 ounces baby spinach or chopped mature spinach
- Juice of 2 small lemons
- Sea salt and freshly ground black pepper to taste
Optional Toppings & Sides
- Fresh cilantro chopped
- Crushed or whole peanuts
- A dash of hot sauce sriracha, red pepper flakes, or your favorite brand
- Cooked rice couscous, or quinoa for serving
Instructions
- Aromatic Base Sauté: In a large pot over medium heat, warm the olive oil or water. Once hot, add the chopped onion, minced garlic, grated ginger, and diced chili peppers. Sauté for about 5 minutes, stirring regularly, until the onions become translucent and fragrant. This forms the flavorful foundation of the stew.
- Build the Stew Body: Add in the sweet potatoes, diced tomatoes (with their juices), ground coriander, and your choice of vegetable broth or water. Stir everything together thoroughly. Raise the heat to bring the mixture to a boil, then lower it to a gentle simmer. Cover and cook for 15–18 minutes, or until the sweet potatoes are fork-tender and cooked through.
- Incorporate the Creamy Element: Once the sweet potatoes are soft, turn off the heat and stir in the peanut butter. Mix well until fully combined and smooth—this gives the stew its signature rich and creamy consistency.
- Add Greens and Brighten: Fold in the spinach and stir until wilted. If using mature greens, allow an extra few minutes for them to soften. Finish the stew by squeezing in the fresh lemon juice, which lifts and balances the richness of the peanut butter. Taste and season with salt and black pepper to your preference.
- Serve and Enjoy: Ladle the stew into bowls over a bed of rice, quinoa, or couscous if desired. Garnish with fresh cilantro, a sprinkle of peanuts, and a touch of hot sauce for extra heat. Serve warm with a side of naan or crusty bread for dipping.
Notes
- Spice Level: Traditional versions of this stew are quite spicy. Adjust the chili peppers based on your heat tolerance. Jalapeños offer mild warmth, while habaneros are intensely hot. As alternatives, use ½ to 1 teaspoon of cayenne or 1–2 teaspoons of crushed red pepper flakes.
- Leafy Green Options: Baby spinach wilts quickly and is perfect for ease. For sturdier greens like kale or collards, remove the tough stems and chop the leaves before adding. Cook a few extra minutes for tenderness.
- Potato Substitutes: Regular white or gold potatoes can be used instead of sweet potatoes. Parsnips also work well. For added fiber, leave the skin on—just scrub them clean before chopping.
- Tomato Substitutions: No canned diced tomatoes? Use 6 ounces of tomato paste instead. Stir it in when adding the broth for a rich tomato base.
- Nut-Free Version: Allergic to peanuts? Try almond butter, cashew butter, or sunflower seed butter. A blend of tahini and other nut butters also works beautifully.
- Meal Prep Tip: This stew thickens beautifully in the fridge and stores well. Portion leftovers into containers for easy grab-and-go lunches or freeze for up to 2 months.
The stew is also low in saturated fat, making it a heart-healthy option for everyday eating.
Despite its layered flavors, the recipe is surprisingly quick and easy, coming together in just 30 minutes with one pot—perfect for weeknight dinners or meal prep.
Whether served over rice, quinoa, or paired with naan, this dish offers both comfort and nourishment in every spoonful.
It’s a pantry-friendly staple that adapts easily to various dietary needs, including gluten-free and nut-free variations.
Must-Have Tools for Perfect Results
Large Soup Pot or Dutch Oven
Essential for evenly cooking the stew and building depth of flavor through sautéing and simmering. A quality soup pot provides consistent heat distribution, making it ideal for all types of soups, stews, and one-pot meals.
Microplane Grater
Perfect for finely grating fresh ginger to release its aromatic oils, enhancing the stew’s flavor. This tool is also excellent for zesting citrus or finely grating hard cheeses, garlic, and spices in other recipes.
Chef’s Knife
Used to chop onions, mince garlic, dice sweet potatoes, and slice chili peppers efficiently. A sharp, reliable knife speeds up prep time and ensures clean, even cuts for better cooking results across any recipe.
Cutting Board (Large)
Provides ample space for prepping multiple ingredients at once. A durable, non-slip cutting board is a kitchen essential that helps maintain a clean, organized workspace and protects your countertops.
Citrus Juicer or Reamer
Helps extract every drop of juice from fresh lemons with ease—crucial for brightening the stew. This handy tool simplifies juicing for all citrus fruits, making it useful for both cooking and beverages.
Chef’s Secrets for Rich Flavor
The heart of this stew lies in its balance of bold and comforting flavors.
To create depth, start by sautéing the aromatics—onion, garlic, ginger, and chili peppers—until the onions are soft and golden.
This step builds a flavorful base that carries through the entire dish.
Be sure to use natural peanut butter with no added sugar or oils for the most authentic, earthy flavor.
When adding the peanut butter, stir thoroughly to ensure it dissolves fully into the broth, creating a smooth, creamy texture.
For even more richness, allow the stew to rest for a few minutes after cooking—it thickens as it cools and the flavors deepen.
If you prefer a spicier version, use Scotch bonnet or habanero peppers, but always taste and adjust gradually.
Lastly, finish with lemon juice to cut through the richness and bring balance to the dish.
Serving Ideas to Elevate the Dish
This stew is incredibly versatile and satisfying on its own, but pairing it with the right sides makes it even better.
For a complete, hearty meal, serve it over steamed basmati rice, quinoa, or fluffy couscous to soak up the creamy sauce.
For a more traditional feel, enjoy it with warm flatbread or naan, perfect for scooping and dipping.
Garnish each bowl with fresh cilantro, crushed peanuts, and a dash of hot sauce for layers of texture and heat.
Want to go green? Serve with a simple cucumber salad or lightly dressed greens for a refreshing contrast.
This stew also makes a cozy centerpiece for a plant-based dinner, complemented by sweet fried plantains or roasted vegetables on the side.
Best Ways to Store Leftovers
This stew stores beautifully and even tastes better the next day as the flavors meld. Allow it to cool to room temperature before storing.
Transfer leftovers to an airtight container and refrigerate for up to 5 days.
If planning to store for longer, it freezes well for up to 2 months.
Portion the stew into freezer-friendly containers or bags, leaving a little space for expansion.
To reheat, thaw overnight in the fridge or reheat directly from frozen on the stovetop over medium-low heat, adding a splash of water or broth if needed to loosen the consistency.
Always stir well when reheating to ensure the peanut butter doesn’t separate.
For meal prep, consider portioning it with rice in separate containers for easy grab-and-go lunches.
Frequently Asked Questions (FAQs)
What’s the best type of peanut butter to use?
Use natural, unsweetened peanut butter—either smooth or crunchy, depending on your texture preference. Avoid commercial brands with added sugar, oils, or preservatives, as they can alter the stew’s flavor and consistency.
Can I make this stew nut-free?
Yes! For those with nut allergies, substitute peanut butter with sunflower seed butter, tahini, or unsweetened almond or cashew butter (if tolerated). Each provides a creamy texture and unique flavor, but be sure to choose unsweetened versions to maintain the savory profile.
What greens can I use besides spinach?
If spinach isn’t available, you can use kale, collard greens, or Swiss chard. For tougher greens, remove the stems and chop the leaves finely. Add them a few minutes earlier than spinach, allowing enough time for them to soften and blend into the stew.
Is this stew spicy? How can I adjust it?
Traditionally, West African peanut stew has a bold spicy kick, but this recipe is completely adjustable. Choose peppers based on your heat preference—from mild jalapeños to fiery habaneros—or skip fresh chilies and use a pinch of red pepper flakes or cayenne powder. Always add spice gradually and taste as you go.
Can I use regular potatoes instead of sweet potatoes?
Absolutely. White, yellow, or red potatoes work well as substitutes. You can also mix them with sweet potatoes for a balance of sweetness and earthiness. For added fiber and texture, leave the skins on—just wash them well before dicing.
