“My mum spent many summers in Sierra Leone, where her dad comes from, and this peanut stew was one of her favourite dishes,” explains plant-based food blogger Rachel Ama. “She usually had it with chicken, but when I made this plant-based version for her to try, she had the biggest smile on her face.

“This recipe is a definite winner in our house, perfect for when you want a really hearty and comforting dinner with a nice touch of spice to set your taste buds tingling. My favourite way to eat this is with plantains and coleslaw.”

ADVERTISEMENT
African peanut stew from Rachel Ama’s Vegan Eats (Haarala Hamilton/PA)
(Haarala Hamilton/PA)
African peanut stew from Rachel Ama’s Vegan Eats (Haarala Hamilton/PA)
Print Recipe
Nutrition Facts
Vegan African peanut stew
Amount Per Serving
Calories 583 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 4g25%
Sodium 925mg40%
Potassium 1748mg50%
Carbohydrates 80g27%
Fiber 17g71%
Sugar 21g23%
Protein 23g46%
Vitamin A 23441IU469%
Vitamin C 59mg72%
Calcium 196mg20%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.

Vegan African peanut stew

A classic African stew with a plant-based twist
Course: Main Course
Cuisine: African, Vegan
Servings: 4
Calories: 583kcal
Author: Rachel Ama

Equipment

  • Food processor
  • Heavy based saucepan or shallow frying pan

Ingredients

  • 1 - 2 tbsp peanut oil
  • 500 g sweet potatoes peeled and diced
  • 400 g tinned black-eyed peas drained and rinsed
  • 1/2 fresh red Scotch bonnet chilli (optional) dessed and kept whole
  • 3 tbsp tomato purée
  • 400 g chopped tinned tomatoes
  • 500 ml vegetable stock
  • 125 g natural smooth peanut butter
  • 200 g spinach chopped
  • 1 tbsp fresh lemon juice
  • Handful of fresh coriander roughly chopped
  • 2 spring onions finely chopped
  • 1 fresh red chilli deseeded and finely sliced
  • Salt and black pepper

For the paste:

  • 2 onions roughly chopped
  • 5 garlic cloves roughly chopped
  • Thumb-sized piece of fresh root ginger peeled and roughly chopped
  • 1 tsp paprika
  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 2 tsp ground cumin
  • 1 tsp ground fenugreek
  • 1/2 - 1 fresh red Scotch bonnet chilli (to taste) deseeded and roughly chopped
  • Pinch of salt

Method

  • Place all the paste ingredients in a food processor and blitz into a coarse paste.
  • Heat one tablespoon of the peanut oil in a large, heavy-based saucepan or shallow frying pan. Add the paste and sauté over a medium–low heat for 10 minutes, stirring occasionally and adding a little more oil if the paste starts to stick to the pan.
  • Add the sweet potatoes, black-eyed peas, Scotch bonnet chilli (if using – see introduction) and tomato purée and mix to combine. Pour in the tinned tomatoes and vegetable stock, add the peanut butter, season with salt and pepper and stir in well. Cover the pan with a lid and bring to the boil, then reduce the heat and simmer for 25 minutes, stirring occasionally.
  • Remove from the heat and stir in the spinach, leaving it to wilt in the pan for five minutes. To finish, add the lemon juice, coriander, spring onions and sliced chillies and check the seasoning, adding more salt and pepper if needed.

Nutrition

Calories: 583kcal | Carbohydrates: 80g | Protein: 23g | Fat: 23g | Saturated Fat: 4g | Sodium: 925mg | Potassium: 1748mg | Fiber: 17g | Sugar: 21g | Vitamin A: 23441IU | Vitamin C: 59mg | Calcium: 196mg | Iron: 9mg

Rachel Ama’s Vegan Eats: Tasty Plant-based Recipes For Every Day by Rachel Ama, photography by Haarala Hamilton, is published by Ebury.

 

 

Best-selling Rachel Ama books

Stuck for inspiration? Check out our list of best-selling Amazon products!

SaleBestseller No. 1
One Pot: Three Ways: Save time with vibrant, versatile vegan recipes
  • Hardcover Book
  • Ama, Rachel (Author)
  • English (Publication Language)
SaleBestseller No. 2
Rachel Ama’s Vegan Eats: Tasty plant-based recipes for every day
  • Tasty plant based recipes for everyday
  • Recipes are quick and often one-pot
  • Ingredients lists are short and supermarket-friendly
Bestseller No. 3
Rachel Ama Vegan Eats [Hardcover], Vegan Longevity Diet, Vegan Cookbook For Beginners 3 Books...
  • Rachel Ama (Author)
  • English (Publication Language)
  • 11/28/2021 (Publication Date) - Ebury Press/Iota Publishing Limited (Publisher)
Bestseller No. 4
A taste of One Pot: Three Ways
  • Amazon Kindle Edition
  • Ama, Rachel (Author)
  • English (Publication Language)
SaleBestseller No. 5
East: 120 Easy and Delicious Asian-inspired Vegetarian and Vegan recipes
  • ROASTED PANEER ALOO GOBI for a quick Monday-night dinner
  • CARAMELIZED ONION AND CHILLI RAMEN straight from the store-cupboard
  • THE SODAH FAMILY MASALA OMELETTE to serve up a home-made brunch

Last update on 2021-11-27 / Affiliate links / Images from Amazon Product Advertising API

You may also be interested in…

Wise Living Magazine may receive a small commission to help support the running of this site from purchases made from links on this page, or some links may have been sponsored to be included in the article. Affiliate or sponsored links do not influence our editorial or articles published by Wise Living.

ADVERTISEMENT

LEAVE A REPLY

Recipe Rating




Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.