African Peanut Stew - A Seriously Delicious Dish

I know what you are thinking, "peanut butter and vegetables mixed together to make a stew sounds gross, I'm not eating that".   I promise it does not taste like a peanut butter sandwich dipped in tomato soup.  There is just something about this recipe...the flavors are deep and rich, there's is a just enough heat, and a hint of peanut flavor.  I straight up ate leftovers for breakfast one day, it is just so good.  This is a one pot meal and could even be done in the crock pot.  I served this stew with some brown rice, but would be great with really any grain or flat bread.

Check out this lovely dish:

  

Here is what you will need:

 1/2 white or yellow onion, chopped
3-4 cloves of garlic, minced
1 red bell pepper, chopped
1 jalapeno pepper, seeded, chopped
1 sweet potato, chopped - about 1.5 cups (or butternut squash, if you prefer)
1 28oz can of diced tomatoes, no salt or spices added
1 15oz can of chickpeas, drained and rinsed
2 cups of chopped kale or spinach
1/3 cup smooth peanut butter*
4 cups of vegetable broth
1 1/2 teaspoons of chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon harissa or crushed red pepper (optional)


For serving:
cilantro
crushed peanuts
cooked rice


* Let's talk about peanut butter for a quick minute.  Most commercial peanut butters are loaded with added oils, salt, and sugar.  Those added ingredients take a simple healthy food and turn it into a junk food that is loaded with calories.  Look for a peanut butter that is just ground roasted peanuts, no sugar or salt added for the healthiest product.  If that is too far from your idea of peanut butter, look for one that is natural (so you probably will have to stir it), with less sugar and salt added.  Compare the labels.  Try to avoid added palm oils in your peanut butter.  These are good rules for any nut butter...almond, cashew, whatever.

Let's get this recipe started.

In a large soup pot saute the onions and garlic over medium high heat in a little oil, water, or cooking spray until they start to sweat.

Add in the peppers, tomatoes, bell pepper, and jalapeno pepper. Then toss in the spices.  Stir everything together and let this simmer for a few minutes.

While that is simmering, take 1 cup of the vegetable broth and whisk the peanut butter into it until it is nice and smooth.  Then add the peanut butter mixture and the rest of the broth to the pot.

Turn the heat down to medium low and let that simmer away covered until the potatoes are fork tender (about 15-20 minutes).

Then remove the cover and stir in the kale or spinach and allow it to wilt.


That's it.  Ready to serve.  Sprinkle on some crushed peanuts and cilantro (or parsley).

In case you were wondering:

Peanuts are technically a legume not a nut.  Like other legumes they are a source of protein and monounsaturated fats.  They are also nutrient dense, packing in vitamins and minerals like phosphorus, copper, manganese, folate, biotin, iron, vitamin E, B1, and B3 to name a few.


Enjoy!

Happy eating and best health,

Dr. G