Low Sodium African Chicken Peanut Stew

Savor the rich and comforting flavors of this Low Sodium African Chicken Peanut Stew—a heart-healthy twist on a beloved West African-inspired dish. Packed with tender chicken thighs, creamy salt-free peanut butter, and vibrant vegetables like sweet potatoes, red bell pepper, and tomatoes, this stew offers a perfect balance of protein, fiber, and bold spices. Seasoned with aromatic ginger, garlic, cumin, and a touch of cayenne, every spoonful bursts with warmth and flavor while remaining low in sodium for a guilt-free indulgence. Ideal for family dinners or meal prep, this simple yet flavorful recipe is simmered to perfection in no-salt-added chicken broth, making it both nutritious and satisfying. Garnished with fresh cilantro and crunchy unsalted peanuts, this stew pairs beautifully with rice or crusty bread for a wholesome, complete meal.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 pound boneless, skinless chicken thighs
• 2 tablespoons olive oil
• 1 large onion, chopped
• 1 tablespoon fresh ginger, grated
• 3 garlic cloves, minced
• 2 tablespoons salt-free tomato paste
• 4 cups dietary no-salt-added chicken broth
• 0.5 cup salt-free peanut butter
• 2 medium sweet potatoes, peeled and cut into cubes
• 1 can (14.5 ounces) diced tomatoes, no salt added
• 1 red bell pepper, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon ground black pepper
• 0.25 cup chopped fresh cilantro
• 0.25 cup chopped unsalted peanuts for garnish

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

Step 2

Add the grated ginger and minced garlic to the pot, stirring for another 2 minutes until fragrant.

Step 3

Stir in the salt-free tomato paste and cook for 2 more minutes, allowing the flavors to meld together.

Step 4

Add the pieces of chicken to the pot and brown on all sides, about 5-7 minutes.

Step 5

Pour in the no-salt-added chicken broth, bringing the mixture to a simmer.

Step 6

Stir in the no-salt-added peanut butter until fully incorporated into the broth.

Step 7

Add the cubed sweet potatoes, diced tomatoes, red bell pepper, ground cumin, ground coriander, cayenne pepper, and ground black pepper to the pot.

Step 8

Cover the pot and reduce the heat to low. Allow the stew to simmer for 30 minutes, stirring occasionally.

Step 9

Once the sweet potatoes are tender and the flavors have melded together, remove the pot from heat.

Step 10

Taste and adjust the seasoning, adding more black pepper if desired.

Step 11

Garnish with chopped fresh cilantro and unsalted chopped peanuts before serving.

Step 12

Serve hot with a side of rice or bread if desired.

Nutrition Facts

Serving size	(2679.1g)

Amount per serving	% Daily Value*
Calories	2679.6

Total Fat 161.4g	0%
Saturated Fat 31.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 567.0mg	0%
Sodium 815.5mg	0%
Total Carbohydrate 146.5g	0%
Dietary Fiber 33.8g	0%
Total Sugars 52.9g
Protein 175.9g	0%

Vitamin D 31.8IU	0%
Calcium 500.8mg	0%
Iron 18.3mg	0%
Potassium 5193.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.0%

Protein: 25.7%

Carbs: 21.4%