African Peanut Stew
African Peanut Stew is a wholesome, dairy-free, gluten-free meal packed with nourishment and warming flavors.
Equipment
- blender
- Large pot
- Instant Pot
- Crock Pot
Ingredients
Sauce Ingredients
- 1 cup tomato sauce or plain diced canned tomatoes
- ½ cup natural creamy peanut butter (no stir works best)
- 2 teaspoons smoked paprika (adjust as needed)
- ½ teaspoon ground coriander (see note)
- 1 teaspoon cayenne pepper (optional)
- ½ teaspoon sea salt or kosher salt (or to taste)
- ½ teaspoon black pepper
Stew Ingredients
- ½ to 1 tablespoon cooking oil (use 1 tablespoon if not browning meat)
- 1 pound stew meat (chicken, beef, or pork) (diced, optional)
- 1 cup chopped onion
- 1 ½ teaspoons minced garlic (about 3 small cloves)
- 1 tablespoon grated fresh ginger (or 1 teaspoon ground ginger)
- 10 ounces sweet potatoes (peeled and cubed)
- ⅔ cup sliced carrots (optional)
- 2 cups broth (plus more as needed)
- 2 cups spinach leaves (chopped or 3 cups baby spinach)
For Serving (Optional)
- cooked rice or quinoa
- chopped roasted peanuts
- fresh cilantro
Instructions
Make the Sauce
- Combine all sauce ingredients in a blender or food processor and blend until smooth. Alternatively, whisk together in a bowl. Set aside.
Stovetop Method
- Heat a large pot over medium-high. Add meat (if using) and brown for 5 minutes, turning once. Remove and set aside.
- Add oil to the pot. Sauté onion for 3–4 minutes, scraping up browned bits. Add garlic and ginger; cook 1–2 minutes.
- Add sweet potatoes and carrots. Stir in sauce, broth, and spinach. Return meat to the pot if using.
- Cover and simmer for 40–60 minutes, stirring occasionally, until the sweet potatoes are tender and the meat is cooked through. Add extra broth if needed.
Instant Pot Instructions
- Set Instant Pot to Sauté. Add oil. If using meat, brown first. Add onion and garlic and cook 2 minutes.
- Stir in sweet potatoes, carrots, spinach, sauce, and broth.
- Lock lid and cook on High Pressure for 20 minutes. Let pressure naturally release.
Crock Pot Instructions
- Make the sauce and set aside.
- (Optional) Brown meat with onion and garlic in a skillet.
- Add meat (if using), sweet potatoes, carrots, sauce, broth, and spinach to the slow cooker. Stir to combine.
- Cook on Low for 4½–5 hours or High for 3 hours, checking at 2 hours for doneness.
Notes
Coriander Substitute – ¾ teaspoon ground cumin may be used in place of ground coriander. Make It Vegetarian: Replace meat with 1 (15-ounce / 425 g) can chickpeas or 1½ cups cooked lentils. Adjust the Heat: For mild flavor, skip cayenne. Add chili flakes or fresh peppers for extra spice. Thicker Stew: Simmer uncovered during the last 10 minutes of cooking. Storage: Refrigerate leftovers in an airtight container for up to 4 days. Freeze up to 3 months. Reheat gently on the stove with a splash of broth.
Nutrition
Serving: 1servingCalories: 374kcalCarbohydrates: 25.3gProtein: 27.3gFat: 19.4gSaturated Fat: 4.2gCholesterol: 57.1mgSodium: 459.1mgFiber: 5.4gSugar: 9.3g
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