Best 2 African Peanut Stew Vegan Recipes

Tantalize your taste buds with a culinary journey to West Africa with this authentic African Peanut Stew recipe. This flavorful and hearty dish, also known as Maafe or Groundnut Stew, is a delightful symphony of textures and flavors. With its origins in countries like Senegal, Mali, and Ghana, this stew has become a beloved dish across the African continent and beyond.

The base of this stew is a rich and savory peanut sauce, made from a blend of roasted peanuts, tomatoes, onions, and spices. The addition of vegetables like carrots, bell peppers, and spinach adds a vibrant pop of color and an array of nutrients. The use of peanut butter as a key ingredient imparts a creamy and nutty flavor, while the combination of spices like cumin, coriander, and paprika adds a warm and inviting aroma.

This versatile stew can be enjoyed with a variety of accompaniments. Serve it over fluffy rice, couscous, or quinoa for a satisfying meal. Alternatively, pair it with crispy fried plantains or warm, homemade bread for a delightful contrast of textures. The stew's rich flavors also make it an excellent choice for meal prepping or freezing for later enjoyment.

In this comprehensive guide, we'll take you step-by-step through the process of making this delicious African Peanut Stew. We'll provide variations for those with dietary restrictions, such as a gluten-free option and a version without peanut butter. Additionally, we'll offer tips on how to customize the stew to your preferred level of spiciness and introduce you to other popular African stews that you might enjoy exploring. So, gather your ingredients, prepare your taste buds, and let's embark on a culinary adventure to the heart of West Africa with this irresistible African Peanut Stew.

Check out the recipes below so you can choose the best recipe for yourself!

VEGAN AFRICAN PEANUT STEW IN THE INSTANT POT®

Vegan African Peanut Stew in the Instant Pot® image

One of my go-to favorites; hubby would eat it weekly, and he's not vegan. Serve with cilantro and chopped peanuts.

Provided by Dea

Categories World Cuisine Recipes African

Time 1h6m

Yield 4

Number Of Ingredients 17

Ingredients

1 ½ teaspoons ground cumin
½ teaspoon ground cinnamon
¼ teaspoon cayenne pepper
¼ teaspoon dried red chile flakes
⅛ teaspoon ground cloves
1 teaspoon salt
2 medium sweet potato, cut into 1/2-inch pieces
1 cup diced yellow onion
½ cup diced red bell pepper
4 garlic cloves, minced
1 (3 inch) piece ginger root, peeled and minced
1 (28 ounce) can crushed tomatoes
½ cup peanut butter
2 cups water
3 cups chopped collard greens
chopped cilantro, or to taste
chopped peanuts, or to taste

Steps:

Mix cumin, cinnamon, cayenne, chile flakes, cloves, and salt together in a bowl. Set spice mixture aside.
Turn on a multi-functional pressure cooker (such as Instant Pot®) and select Saute function. Allow the pot to preheat for 2 minutes. Add sweet potato, onion, and bell pepper. Cook, stirring occasionally, for 3 minutes. Add a splash of water and stir if vegetables stick to the pot. Add garlic, ginger, and spice mixture; cook and stir continually for 1 minute. Turn pressure cooker off.
Add tomatoes and peanut butter. Stir until dissolved. Add water and stir. Close and lock the lid with vent set to sealing. Select manual mode and set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.
Release pressure using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Unlock and remove the lid. Stir in collard greens.
Place cilantro and chopped peanuts in separate bowls and serve alongside stew.

Nutrition Facts : Calories 446.5 calories, Carbohydrate 54.4 g, Fat 21.9 g, Fiber 12.4 g, Protein 17.1 g, SaturatedFat 4.2 g, Sodium 1066.4 mg, Sugar 10.9 g

WEST AFRICAN PEANUT STEW (VEGAN)

WEST AFRICAN PEANUT STEW (VEGAN) image

Thick, hearty and delicious this vegan West African Peanut Stew is made in one pot and ready in about 30 minutes making it a perfect weeknight meal!

Provided by Julie | The Simple Veganista

Categories Entree

Time 30m

Number Of Ingredients 17

Ingredients

1 tablespoon olive oil or 1/3 cup water (for water saute)
1 large onion, diced
5 - 6 cloves garlic, minced
2 - 3 tablespoons ginger, grated
1 tablespoon ground coriander
1 - 2 chili peppers (jalapeno, serrano, scotch bonnet or habanero peppers), diced*
2 - 3 lbs. sweet potatoes, peeled and cut into 1/2 inch cubes
1 can (15oz.) diced tomatoes, with juices
4 cups low-sodium vegetable broth or water (or combo)
3/4 cup natural peanut butter (creamy or smooth)
5 oz. fresh spinach, chopped if not using baby spinach**
2 small lemons, juice of
mineral salt & pepper, to taste
fresh cilantro, chopped
peanuts, crushed or whole
dash of hot sauce (sriracha, franks hot sauce or red pepper flakes), optional
grain of choice (rice, quinoa or couscous), optional

Steps:

In a large pot, heat oil or water over medium heat, add the onion, garlic, ginger, and chili peppers and saute for 5 minutes stirring frequently.
Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil. Reduce heat and simmer for 15 minutes, or until sweet potatoes are fork tender.
Turn off heat and stir in the peanut butter, and finish with the spinach and lemon juice. Soup will thicken upon cooling. Season with salt & pepper to taste.
Serves 4 - 6
Serve in individual bowls with optional grain of choice (this cilantro lime rice would be great) and garnish with cilantro and peanuts. Soup pairs wonderfully with naan bread for soaking and dipping!
Leftovers will keep for 5 days in a covered container in the refrigerator. To store longer, keep in the freezer for up to 2 months in freezer friendly containers or baggies.

Nutrition Facts : Calories 276 calories, Sugar 7.4 g, Sodium 201.4 mg, Fat 17.7 g, SaturatedFat 3.5 g, TransFat 0 g, Carbohydrate 22.3 g, Fiber 8.8 g, Protein 15 g, Cholesterol 0 mg

Tips:

For a richer flavor, use a combination of peanut butter and peanut paste. The paste will add a more intense peanut flavor.
If you don't have vegetable broth, you can use water instead. Just add a little extra salt to taste.
To make the stew spicier, add a teaspoon or two of cayenne pepper or chili powder.
Serve the stew with rice, quinoa, or couscous. You can also add a side of steamed vegetables or a salad.
The stew can be stored in the refrigerator for up to 3 days. You can also freeze the stew for up to 3 months.

Conclusion:

This African peanut stew is a delicious and hearty vegan dish that is perfect for a weeknight meal. It is easy to make and can be tailored to your own taste preferences. The stew is also a good source of protein, fiber, and vitamins. So next time you are looking for a quick and easy vegan meal, give this African peanut stew a try.