Let me introduce you to one of the most flavorful, cozy, and nourishing stews out there—African Peanut Stew, also known as Groundnut Stew in parts of West Africa. It’s made with creamy peanut butter, hearty vegetables like sweet potatoes, and warming spices that fill your whole kitchen with an irresistible aroma.
What I love about this recipe is how simple and budget-friendly it is, yet every spoonful is packed with richness and warmth. It’s naturally gluten-free, easily vegan, and perfect for feeding a family—even the picky eaters! It’s the ultimate one-pot wonder.
What You’ll Need
Main Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional for kids)
- 4 cups vegetable broth
- 1 can (14 oz) crushed tomatoes
- ⅔ cup natural peanut butter (smooth or chunky)
- 2 medium sweet potatoes, peeled and diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cups chopped kale or spinach
- Salt and pepper to taste
- Cooked rice, for serving
- Optional: chopped peanuts and fresh cilantro for garnish
Pro Tips for Making This Stew Extra Delicious
🥜 Use natural peanut butter with no added sugar—it makes the broth extra creamy and nutty.
🥄 Don’t skip the ginger—it adds warmth and depth to the stew.
🌶️ Adjust the spice—for kids, leave out cayenne and add a tiny splash of orange juice for sweetness!
🧊 Freezes beautifully—make a double batch and freeze half for a future dinner win.
🍚 Serve with rice or crusty bread—perfect for soaking up every drop.
Tools You’ll Need
- Large soup pot or Dutch oven
- Cutting board and knife
- Wooden spoon or ladle
- Measuring cups and spoons
Substitutions & Variations
🥬 No kale? Use spinach, collard greens, or even frozen greens
🫘 No chickpeas? White beans, lentils, or shredded chicken work too
🍅 No crushed tomatoes? Blend canned diced tomatoes instead
🥜 Nut allergy? Use sunflower seed butter (it works great!)
🍲 Want it meaty? Add cubed cooked chicken or beef
Make-Ahead Tips
- Chop all your veggies ahead and store them in the fridge
- Make the entire stew up to 3 days in advance—it gets even better the next day!
- Freeze in meal-size containers for up to 3 months
How to Make African Peanut Stew
Step 1: Sauté Aromatics
- Heat oil in a large pot over medium heat.
- Add onion, and sauté until soft (about 5 minutes).
- Stir in garlic, ginger, cumin, paprika, and cayenne. Cook 1 more minute.
Step 2: Add Broth and Tomatoes
- Pour in vegetable broth and crushed tomatoes, stirring to combine.
- Bring to a simmer.
Step 3: Add Peanut Butter and Sweet Potatoes
- Whisk in peanut butter until fully blended.
- Add sweet potatoes and bring to a gentle boil. Cover and cook for 15–20 minutes, until tender.
Step 4: Add Chickpeas and Greens
- Stir in chickpeas and chopped kale. Simmer for another 5 minutes.
- Season with salt and pepper to taste.
Step 5: Serve and Garnish
- Serve hot over rice. Garnish with chopped peanuts and fresh cilantro.
Leftovers & Storage
- Store in an airtight container in the fridge for up to 4 days
- Freeze in portions for up to 3 months
- Reheat gently on the stove or in the microwave—add a splash of broth if needed
Final Thoughts
This African Peanut Stew is everything you want in a family meal: nourishing, comforting, flavorful, and super flexible. It’s a dish that brings people together, warms your belly, and tastes like it cooked all day—when really, it came together in about 30 minutes.
💬 I’d love to know how your family enjoyed it! Did your kids dig in? Did you tweak the ingredients to make it your own? Leave a comment below and let me know! 🥄💛
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