West African Groundnut Stew

Savor the comforting flavors of West African cuisine with this hearty Groundnut Stew, a vibrant and nutrient-packed dish brimming with bold spices and creamy peanut butter. This vegan-friendly stew combines tender chunks of sweet potatoes, carrots, and red bell pepper in a rich tomato-based broth infused with aromatic cumin, coriander, and a hint of cayenne pepper for a subtle kick. A generous swirl of natural peanut butter creates a velvety texture, while tender greens like spinach or kale add freshness to each spoonful. Ready in under an hour, this one-pot meal is perfect for busy weeknights and pairs beautifully with steamed rice or warm flatbread, making it a satisfying and wholesome option your family will love. Don’t forget the optional sprinkle of fresh cilantro for a fragrant finishing touch!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons peanut oil (or vegetable oil)
• 1 large onion, diced
• 4 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 large red bell pepper, diced
• 2 medium sweet potatoes, peeled and cubed
• 2 medium carrots, sliced
• 3 tablespoons tomato paste
• 1 14-ounce can canned diced tomatoes
• 4 cups vegetable broth
• 0.75 cup natural peanut butter (unsweetened and unsalted)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 4 cups spinach or kale, chopped
• 2 tablespoons fresh cilantro, chopped (optional for garnish)
• 0 cooked rice or warm flatbread (optional, for serving)

Directions

Step 1

Heat the peanut oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sauté for 4-5 minutes until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 4

Add the diced red bell pepper, sweet potatoes, and carrots. Cook for 5-7 minutes, stirring occasionally.

Step 5

Mix in the tomato paste and cook for 1-2 minutes to develop its flavor.

Step 6

Add the canned diced tomatoes, vegetable broth, peanut butter, ground cumin, ground coriander, cayenne pepper, and salt. Stir well to combine, ensuring the peanut butter is fully incorporated.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the sweet potatoes and carrots are tender.

Step 8

Stir in the chopped spinach or kale and cook for 2-3 more minutes, just until wilted.

Step 9

Taste and adjust seasonings as needed. Add more cayenne pepper for heat or more salt if desired.

Step 10

Serve hot, garnished with fresh cilantro if using. Pair with cooked rice or warm flatbread for a complete meal.

Nutrition Facts

Serving size	(2530.3g)

Amount per serving	% Daily Value*
Calories	2432.1

Total Fat 142.1g	0%
Saturated Fat 23.1g	0%
Polyunsaturated Fat 6.3g
Cholesterol 7.9mg	0%
Sodium 5575.5mg	0%
Total Carbohydrate 234.7g	0%
Dietary Fiber 54.4g	0%
Total Sugars 62.3g
Protein 85.7g	0%

Vitamin D 0IU	0%
Calcium 817.8mg	0%
Iron 23.5mg	0%
Potassium 7248.7mg	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: 49.9%

Protein: 13.4%

Carbs: 36.7%