This vibrant Vegan Gambian Peanut Stew blends hearty vegetables, protein-rich beans, and creamy peanut butter into a comforting, plant-based meal.
Packed with fiber, plant protein, and healthy fats, it’s naturally low in saturated fat and gluten-free.
Quick to prepare, full of flavor, and perfect for meal prep, it’s an everyday dinner that satisfies and nourishes.
Vegan Gambian Peanut Stew
Equipment
- 1 large Dutch oven or deep nonstick pan
- 1 wooden spoon or spatula
- 1 chef’s knife
- 1 cutting board
- Measuring Cups and Spoons
- Optional: immersion blender
Ingredients
- 1 ½ tbsp coconut oil
- 1 large yellow onion diced
- 6 garlic cloves minced
- 2 tbsp fresh ginger grated
- 1 –2 jalapeño peppers diced (adjust to taste)
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- ¼ tsp ground cinnamon
- ¼ tsp ground cloves
- 1 ½ tsp kosher salt
- Black pepper to taste
- 4 cups low-sodium vegetable broth or water
- 1 small handful fresh thyme sprigs or 1 tsp dried thyme
- 1 lb 454 g sweet potatoes, peeled and finely diced
- ½ cup 128 g creamy peanut butter
- 1 15 oz / 425 g can cannellini or white beans, drained and rinsed
- 1 28 oz / 800 g can crushed tomatoes
- 5 cups 90–100 g chopped kale
- 1 tbsp fresh lemon or lime juice
- ½ cup 8 g fresh cilantro leaves and tender stems, chopped
Optional for serving:
- White rice brown rice, quinoa, millet, or fonia
Instructions
- Heat the Oil and Sauté Aromatics: Begin by placing a large Dutch oven or deep nonstick pan over medium-high heat. Add 1 ½ tablespoons of coconut oil and allow it to melt completely and shimmer, signaling it’s hot enough. Add the diced yellow onion along with a pinch of kosher salt to help draw out moisture. Cook the onions, stirring occasionally, for about 5 minutes until they become soft, translucent, and just beginning to develop golden edges.
- Infuse with Garlic, Ginger, and Jalapeño: Once the onions are soft, stir in the minced garlic, freshly grated ginger, and diced jalapeño peppers. Cook this mixture for approximately 2 minutes, stirring frequently. This step is crucial to release the vibrant, aromatic flavors. Be careful not to let the garlic burn; stirring constantly helps prevent scorching while allowing the aromatics to bloom.
- Incorporate the Spice Blend: Add 2 tablespoons of tomato paste along with 1 teaspoon each of ground cumin and coriander, ¼ teaspoon of cinnamon, ¼ teaspoon of cloves, 1 ½ teaspoons of kosher salt, and a generous pinch of freshly cracked black pepper. Stir vigorously for 2 minutes to combine the tomato paste with the spices and onion mixture. If the mixture begins sticking to the pan, splash a small amount of water to loosen and prevent burning. This step ensures deep, well-rounded flavor.
- Deglaze and Build the Broth: Pour in 4 cups of low-sodium vegetable broth or water, using a spatula to scrape up any flavorful browned bits from the bottom of the pan. These bits add richness to the stew. Add a small handful of fresh thyme sprigs for herbal notes. Stir everything together thoroughly, creating a cohesive base for the stew.
- Add Sweet Potatoes and Peanut Butter: Gently fold in 1 pound of peeled, finely diced sweet potatoes along with ½ cup of creamy peanut butter. Stir to combine, ensuring each cube is coated and the peanut butter is fully incorporated. The peanut butter will gradually melt into the broth, thickening it and providing a nutty, creamy texture.
- Add Beans and Crushed Tomatoes: Drain and rinse 1 can of white beans (cannellini or navy) and add them to the pot. Pour in 1 can of crushed tomatoes. Mix everything carefully to distribute ingredients evenly. The combination of beans and tomatoes adds heartiness, protein, and a subtly sweet acidity to the stew.
- Simmer Until Sweet Potatoes are Tender: Increase the heat slightly to bring the stew to a boil, then reduce to low or medium-low to maintain a gentle but steady simmer. Let it cook uncovered for 20–25 minutes, stirring occasionally. Test the sweet potatoes by piercing with a fork; they should be soft and tender. Stirring occasionally prevents sticking and ensures even cooking.
- Optional: Blend for Creaminess: If you prefer a thicker, creamier texture, use an immersion blender to purée about half of the stew. Avoid blending the entire pot; keeping some chunks adds texture and a rustic feel. This step is optional but enhances the luscious, rich consistency of the stew.
- Add Kale and Wilt: Stir in 5 cups of chopped kale. Simmer for an additional 3–5 minutes, just until the kale is wilted but still bright green. You can lightly mash some of the sweet potatoes with a fork during this step to further thicken the stew. This adds body and a hearty consistency.
- Finish with Citrus and Herbs: Turn off the heat and stir in 1 tablespoon of freshly squeezed lemon or lime juice, followed by ½ cup of chopped fresh cilantro leaves and tender stems. Taste and adjust seasoning with additional salt or pepper if needed. The citrus adds brightness and balances the rich, nutty flavors, while the cilantro contributes fresh herbal notes.
- Serve with Grains or Alone: Ladle the stew into bowls and serve as-is or over your favorite grains such as white rice, brown rice, quinoa, millet, or fonia. The creamy peanut sauce clings beautifully to grains, creating a filling, wholesome meal. This dish is perfect for a comforting dinner, meal prep, or sharing with friends and family.
Notes
- Finely dice the sweet potatoes to ensure they cook evenly and within the specified time. Larger pieces may require additional simmering.
- Adjust the heat level by modifying the number of jalapeños or removing seeds. For a milder stew, remove all seeds; for a spicier version, keep them in or substitute with a Scotch bonnet.
- Use fresh herbs whenever possible; fresh cilantro and thyme provide brighter, more aromatic flavors than dried alternatives.
- If the stew becomes too thick, thin it with a splash of vegetable broth or water while simmering.
- For creaminess without a blender, simply mash a portion of the sweet potatoes with a fork.
Chef’s Secrets: Enhancing Flavor And Texture
The secret to a rich, satisfying peanut stew lies in layering flavors carefully.
Start by thoroughly sautéing onions, garlic, ginger, and peppers to create a fragrant base.
Toasting spices briefly with tomato paste enhances their aroma.
Incorporating peanut butter gradually ensures it melds with the broth without clumping.
For a thicker, creamier texture, blend only half the stew—this keeps a pleasant, rustic bite.
Fresh herbs and a squeeze of citrus at the end brighten the stew and elevate its flavor profile.
Serving Suggestions: Delicious Pairing Ideas
This stew pairs beautifully with a variety of grains and side dishes.
Serve it over steamed white or brown rice, fluffy quinoa, millet, or traditional fonia.
For extra texture, top with chopped roasted peanuts or pumpkin seeds.
A side of warm flatbread or cornbread complements the creamy peanut sauce.
Garnish with additional cilantro and a light drizzle of lime juice to enhance freshness.
This dish also works well as a hearty filling for wraps or stuffed sweet potatoes.
Storage Tips: Keeping Stew Fresh Longer
Store cooled leftovers in an airtight container in the refrigerator for up to 4–5 days.
Reheat gently over low-medium heat, stirring occasionally, and add a splash of vegetable broth if the stew has thickened too much.
For longer storage, freeze portions in freezer-safe containers for up to 3 months.
Thaw overnight in the refrigerator before reheating.
Avoid overcooking kale or fresh herbs before freezing; add them fresh during reheating to maintain color and flavor.
Frequently Asked Questions
1. Can I use different beans in this stew?
Yes! While cannellini beans are recommended, you can substitute navy, great northern, or chickpeas. Just ensure they are cooked and tender before adding.
2. Is peanut butter the only option for creaminess?
Peanut butter is traditional and provides a rich flavor, but almond or cashew butter can be used as alternatives. Choose unsweetened, natural nut butter for the best results.
3. How can I make this stew spicier or milder?
For milder flavors, reduce the jalapeño quantity and remove seeds. For extra heat, leave seeds in or add a pinch of chili flakes or a diced Scotch bonnet.
4. Can I prepare this stew ahead of time for meal prep?
Absolutely! It keeps well in the refrigerator for several days and even improves in flavor after sitting overnight, making it perfect for meal prep.
5. What if I don’t have fresh thyme or cilantro?
You can substitute dried thyme (1 tsp) for fresh and dried parsley or coriander for cilantro. Add dried herbs earlier in cooking for better flavor integration, and fresh herbs at the end for brightness.
