Fall is upon us (at least in our part of the world), and we couldn’t be more thrilled.
To us, fall represents transition, new beginnings, and change, and it often puts us in an introspective state. Can you relate?
What better way to celebrate the season’s change than with a cozy bowl of stew? Let us show you how.
What is African Peanut Stew?
Peanut stew has its origins in West Africa and is made with a base of ground nuts or nut butter (typically peanuts) and tomatoes.
It can be prepared a variety of ways, including vegetarian or with meat, such as chicken or fish. It’s typically served with a starch of some kind, such as rice or fufu.
We find peanut stew to be quite hearty and rich and to have a familiar and comforting flavor we crave (probably because peanut butter is in our top 3 favorite foods — go figure).
Our version is about as simple as it gets, prepared in 1 pot in about 30 minutes with simple ingredients you likely have on hand right now.
It starts with onion, bell pepper, and garlic sautéed with a bit of salt. Then diced tomatoes and tomato paste are added, along with peanut butter, chili garlic sauce for heat, coconut milk for creamy texture, and chickpeas for texture, fiber, and protein.
Water is added to thin and it’s simmered until the flavors are combined. It’s about as simple as that.
How to Serve African Peanut Stew
Of course, there are many ways to enjoy this soup, including just as it is. But we love it served over:
We know it sounds weird, but peanut stew over steamed broccoli is next-level delicious and a great way to add more veggies to the meal.
We hope you LOVE this recipe! It’s:
Quick & easy
This would make the perfect meal in colder weather when you need something flavorful and comforting on the table fast. It’s delicious on its own or paired with rice or steamed broccoli. But for more greens, you could also serve it alongside our Abundance Kale Salad or Arugula Salad with Crispy Shallot and Lemon Vinaigrette.
Into comforting soups? Try our:
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
A thick, creamy, dairy-free soup inspired by African Peanut Stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!
- 2 Tbsp coconut, olive, or avocado oil (if avoiding oil, sub water)
- 1 medium red or white onion, diced
- 1 large red bell pepper, diced (seeds and stems removed)
- 6 cloves garlic, minced (6 cloves yield ~3 Tbsp or 18 g)
- 1 large pinch sea salt
- 2 14-ounce cans diced tomatoes
- 1/2 cup tomato paste
- 2-4 tsp chili garlic sauce (we like Huy Fong Foods brand // or sub cayenne to taste)
- 1 cup natural, salted peanut or almond butter (creamy or chunky)
- 2 cups light coconut milk
- 2 15-ounce cans chickpeas, rinsed and drained
- 2 cups water, depending on desired thickness
Heat a large saucepan over medium heat. Once hot, add oil (or water), onion, red pepper, garlic, and a large pinch of salt. Cook for 3-5 minutes, stirring frequently or until peppers and onions are softened.
Add the tomatoes (with their juices), tomato paste, chili garlic sauce, peanut butter, coconut milk, and (rinsed, drained) chickpeas. Stir to combine. Add water to desired thickness — about 2 cups (480 ml // as original recipe is written).
Bring to a simmer, then lower heat, cover, and continue cooking until slightly thickened and fragrant — about 15-20 minutes. Turn the heat down if it's boiling — you're looking for a low simmer.
Taste and adjust seasonings as needed, adding salt to taste, additional peanut butter for depth of flavor and creaminess, chili garlic sauce for heat, or tomato paste for tomato flavor.
Serve as a stew, over rice, or with naan or pita. For a lighter option, serve over cauliflower rice or a bed of raw or steamed broccoli (which happens to be our favorite). Basil and cilantro are delicious finishing touches.
Store cooled leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop, adding more water or coconut milk to thin as needed.
*Nutrition information is a rough estimate calculated with coconut oil, lesser amount of chili garlic sauce, and without optional ingredients.
Nutrition Per Serving (1 of 6 servings)
- Calories: 495
- Fat: 31.7g
- Saturated fat: 10.2g
- Sodium: 363mg
- Potassium: 917mg
- Carbohydrates: 41.3g
- Fiber: 11g
- Sugar: 14.5g
- Protein: 16.5g
- Calcium: 100%
- Iron: 2.2%