African Peanut Stew

Recipe blog

A warm, comforting peanut stew that's like zen in a bowl. It's tangy, creamy, hearty and chock-full of beneficial nutrients.

Course: Main CourseCuisine: American Prep Time: 10 minutesCook Time: 25 minutesTotal Time: 35 minutes Servings: 6Calories: 345kcal Author: Elizabeth Shah

Ingredients

• 1 yellow onion diced
• 3 cloves garlic smashed and minced
• 2 inch knob ginger peeled and finely diced
• 2 pounds of sweet potatoes 1/2-inch diced (about 2 large sweet potatoes)
• 1 quart tomato juice
• 1 28 ounce can whole tomatoes LIQUID RESERVED, diced or smashed with a potato masher (see notes)
• 2/3 cup unsweetened creamy, natural-style peanut butter (reduce to 1/4-1/2 cup if desired to reduce fat, sub sunflower butter or tahini for nut-free option - see notes)
• 2 teaspoons cumin
• 1/4 teaspoon cayenne pepper
• 4 cups baby spinach leaves chopped
• Sea salt and freshly ground black pepper to taste

• Optional: Chopped cilantro chopped roasted peanuts, and lime wedge for garnish
• 
  
• Optional: Cooked whole grain or whole grain/lentils blend.

• In a large pot or Dutch oven, heat 1 tablespoon of water over medium heat. Add the onions, garlic, ginger and sweet potatoes with a pinch of salt. Saute for 5 minutes, or until the onions are soft. Add water a tablespoon at a time if things begin to stick
• Add the tomato juice and tomatoes, bring to a boil, then reduce the heat to medium-low. Simmer, covered, for 10 minutes.

• Add the peanut butter, cumin and cayenne pepper, and stir well to dissolve the peanut butter into the stew. Simmer another 5-10 minutes, or until the sweet potatoes are fork tender.

• In the pot, mash some (but not all) of the sweet potatoes with a potato masher or large fork. Add the chopped spinach, and stir to mix it into the hot stew. Simmer, covered, 2-3 minutes or until the spinach is wilted. Season with sea salt and freshly ground black pepper, to taste.

• Optional: Serve over brown rice, quinoa, or my favorite--2/3 brown rice + 1/3 brown or green lentils, cooked together in a rice cooker (or pot).

• Optional: Garnish with chopped cilantro, chopped roasted peanuts and lime wedge.

• Peanut butter is plant-based but high in fat, so it's best to limit in your diet. I cut back on the peanut butter if I'm planning to garnish my stew with peanuts.

• I prefer to use whole tomatoes, as canned diced tomatoes contain a chemical (to keep them from dissolving), which alters the flavor. Also, I find there's no match for the flavor of San Marzanos, so I always use them. Chopping whole tomatoes can make a mess! To avoid this, I empty the whole can into a large bowl and break them up them with a potato masher or just process them in the food processor.

Instructions