There are so many different variations of African Peanut Stew on the internet, but this variation is very filling and satisfying. We’ve added beans to ours to make it an ultra protein and fiber packed alternative for a Meatless Monday meal. In fact, one serving without the quinoa provides 20-23 grams of protein and 15- 18 grams of fiber!
In our variation of African Peanut Stew, we’ve combined some of the traditional spices from an Ethiopian mix called Berbere. Spices commonly found in Berbere include: chili powder, paprika, coriander, ginger, cardamom, fenugreek, nutmeg, allspice, and cloves. Not only do spices make food taste good, they have been used for medicinal purposes for thousands of years. Research continues to unfold how spices may play an important role in human health.
Ingredients
2 large onion (diced)
6 garlic cloves (minced)
2 large orange-fleshed sweet potatoes or japanese sweet potato (chopped)
4-8 cups low-sodium vegetable broth (or water)
2 teaspoons chili powder
1.5 teaspoons paprika
½ teaspoon ground coriander
¼ teaspoon ground ginger
½ teaspoon cinnamon
⅛ teaspoon nutmeg
½ teaspoon turmeric
1/4 teaspoon black pepper
Hot peppers or crushed red pepper (to taste)
6 cups cooked black beans or kidney beans (3- 15 oz cans, rinsed)
3/4 cup natural peanut butter
2 large tomatoes (chopped)
4 cups chopped greens (e.g. kale, collards, spinach)
Fresh cilantro (optional, for topping)
Peanuts (optional, for topping)
1 cup uncooked brown rice or quinoa (optional)
Optional to also add:
Zucchini
Eggplant
Red Bell Peppers
Broccoli
Instructions
- In a large pot, saute the garlic and onions until onions are translucent. Then add in sweet potatoes. If using zucchini, eggplant, or peppers sauté them too. Cook the veggies lightly; they will continue to cook when boiling in water.
- Add vegetable broth or water to the pot. Start with 4 cups of liquid, and add more as desired throughout the cooking process. For more of a broth soup add up to 8 cups of water. Bring the liquid to a boil and then reduce to medium heat.
- Add peanut butter, cooked beans, fresh tomatoes, and spices to the sauce pan with the vegetables. Mix well until the peanut butter is no longer clumpy. Add the greens to the soup.
- If using quinoa, combine 1 cup uncooked quinoa with 3 cups water. Bring to a boil in a sauce pan and then reduce to medium heat. Allow the quinoa to cook for ~15 minutes.
- Serve the stew by itself or over cooked quinoa. (Note: you could also swap in brown rice or cauliflower rice).
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