Vegetarian African Peanut Stew

Last week I was in D.C. and had the most delicious Ghanaian vegetarian peanut stew. I was so psyched about it that I decided to recreate my own Vegetarian African Peanut Stew. African peanut stews are usually stick and creamy, thanks in part to the peanut butter used. It can be bulked up with vegetables and/or meats, and tastes great topped with fresh herbs, peanuts, or spices. Although peanuts are usually incorporated as nuts, did you know that they are actually considered legumes? They grow underground and provide a good source of vitamin E, magnesium, copper, phosphorus, and fiber. They’re loaded with healthy unsaturated fats, which may reduce risk for heart disease. They also have more protein than any other nut, which is great news for vegetarians!

Now to our recipe! We’ll start by creating a creamy base to our stew, and then adding in some carrots and collards for bulk. The collards are cut into a chiffonade, which can be done by stacking the leaves, rolling them tightly, and then slicing the leaves finely. The results are beautiful and thin strips of collards.

 

Let’s get started! Start by heating olive oil in a large pot, and then add the onion, pepper, and garlic cloves. Sauté for 1-2 minutes or until aromatic. Now add the carrots, tomatoes, tomato paste, and peanut butter, and sauté for another couple of minutes. Once that’s done, add the vegetable broth, mix well together using a large spoon, and cook over medium heat with the lid on for 20 minutes.

When the cooking is done, allow the mix to cool and add to a blender or food processor. Blend until smooth. Now add the puree back to the pot, add the collards and sweet potato, and cook with the lid on for an additional 20 minutes over low-medium heat. Finish off by squeezing the juice of 1/2 lemon, and adding salt to taste. You can garnish the stew with chopped peanuts and enjoy with a side of brown rice. Hope you enjoy!

Have you ever whipped up African Peanut Stew? What special ingredients do you include in yours? Let us know in the comments below!


VEGETARIAN AFRICAN PEANUT STEW, Serves 4

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 1 jalapeño pepper, chopped
  • 4 garlic cloves, chopped
  • 1 medium carrots, chopped
  • 2 medium tomatoes, chopped
  • 1 tablespoon tomato paste
  • 1/2 cup peanut butter
  • 4 cups low-sodium vegetable broth
  • 3 cups collards, chiffonade
  • 1 medium sweet potato, chopped
  • 1/2 lemon
  • Salt, to taste

DIRECTIONS:

  • Start by heating olive oil in a large pot, and then add the onion, pepper, and garlic cloves
  • Sauté for 1-2 minutes or until aromatic
  • Now add the carrots, tomatoes, tomato paste, and peanut butter, and sauté for another couple of minutes
  • Add the vegetable broth, mix well together using a large spoon, and cook over medium heat with the lid on for 20 minutes once that is all done cooking.
  • When the cooking is done, allow the mix to cool and add to a blender or food processor. Blend until smooth
  • Now add the puree back to the pot, add the collards and sweet potato, and cook with the lid on for an additional 20 minutes over low-medium heat
  • Finish off by squeezing the juice of 1/2 lemon, and adding salt to taste. Enjoy!
  • Optional: Garnish the stew with chopped peanuts and enjoy with a side of brown rice!

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