African Peanut Stew
I love a good peanut stew, but most leave me hungry an hour later because they don't have much protein. So I gave my African Peanut Stew a boost with red lentils, which melt into the sauce, thicken it naturally, and turn a cozy bowl into a meal that actually keeps you full. I also use crushed tomatoes instead of tomato paste. They balance the rich peanut butter with a bright tang, without the heavy, concentrated tomato flavor paste can bring. After 5+ years of developing plant-based recipes (my red lentil sweet potato curry has passed 10 million views), I know what makes a one-pot dinner worth making again. I think you'll agree: this one's a keeper!
Servings: 4 servings
Calories: 526kcal
Equipment
- Pot or large saucepan
Ingredients
- 1 tbsp high heat oil of choice
- 1 tbsp finely diced ginger or minced ginger
- 3 cloves garlic minced
- 3 cups cubed sweet potato
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp ground coriander
- 1/4 tsp red pepper flakes
- 15 oz crushed tomatoes
- 1/2 cup natural peanut butter
- 3 cups vegetable broth
- 1 cup red lentils rinsed
- 3 cups chopped kale or collard greens
Toppings
- 1/2 cup crushed peanuts
- 1/4 cup chopped cilantro
- fresh lime juice optional
- fresh rice or quinoa for serving optional
Instructions
- Warm some oil over medium heat in a large saucepan or pot. Sauté onion and garlic for 2-3 minutes until fragrant and starting to brown slightly.1 tbsp high heat oil of choice, 1 tbsp finely diced ginger or minced ginger, 3 cloves garlic
- Add your sweet potato cubes and spices (including salt). Give it a good stir to coat the sweet potatoes. Cook for another 4-5 minutes to let the sweet potatoes soften, stirring occasionally to make sure they aren't burning.3 cups cubed sweet potato, 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp ground coriander, 1/4 tsp red pepper flakes, 1 tsp salt
- Add your crushed tomatoes, peanut butter, vegetable broth, and lentils. Bring to a strong simmer, then turn down to a low simmer and cover for 15-20 minutes, or until the sweet potatoes and lentils are cooked through.15 oz crushed tomatoes, 1/2 cup natural peanut butter, 3 cups vegetable broth, 1 cup red lentils
- Add your chopped kale and stir until wilted and cooked through.3 cups chopped kale or collard greens
- Enjoy your dish in a bowl with or without rice. Top with crushed peanut and cilantro. You can also add some fresh lime if you'd like.
Notes
Notes/Tips:
- Oil-free option: Sauté the ginger and garlic in a splash of vegetable broth instead of oil.
- Peanut butter: Use a natural, drippy peanut butter made with just peanuts and salt. For nut-free, swap in sunflower seed butter.
- Sweet potato: Cut into small, even cubes so they turn tender at the same time as the lentils.
- Consistency: Red lentils keep thickening as the stew sits. Stir in extra broth if it's getting too thick.
- Storage: Keeps in the fridge for up to 4 days or the freezer for up to 3 months. Store rice or quinoa separately.
Nutrition
Calories: 526kcal | Carbohydrates: 67g | Protein: 23g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Sodium: 1502mg | Potassium: 1360mg | Fiber: 21g | Sugar: 15g | Vitamin A: 16704IU | Vitamin C: 30mg | Calcium: 160mg | Iron: 7mg