Best African Peanut Sweet Potato Stew Recipes

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AFRICAN PEANUT SWEET POTATO STEW



African Peanut Sweet Potato Stew image

Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. -Alexis Scatchell, Niles, Illinois

Provided by Taste of Home

Categories     Dinner

Time 6h20m

Yield 8 servings (2-1/2 quarts).

Number Of Ingredients 13

1 can (28 ounces) diced tomatoes, undrained
1 cup fresh cilantro leaves
1/2 cup chunky peanut butter
3 garlic cloves, halved
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon smoked paprika
3 pounds sweet potatoes (about 6 medium), peeled and cut into 1-inch pieces
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
1 cup water
8 cups chopped fresh kale
Chopped peanuts and additional cilantro leaves, optional

Steps:

  • Place the first 8 ingredients in a food processor; process until pureed. Transfer to a 5-qt. slow cooker; stir in sweet potatoes, beans and water., Cook, covered, on low 6-8 hours or until potatoes are tender, adding kale during the last 30 minutes. If desired, top each serving with chopped peanuts and additional cilantro.

Nutrition Facts : Calories 349 calories, Fat 9g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 624mg sodium, Carbohydrate 60g carbohydrate (23g sugars, Fiber 11g fiber), Protein 10g protein.

WEST AFRICAN PEANUT STEW WITH SWEET POTATO & SPINACH



West African Peanut Stew with Sweet Potato & Spinach image

Sweet potatoes, peanut butter, spinach, cumin ... the comforting combo results in the heartiest, most flavorful vegan stew around.

Provided by Kare for Kitchen Treaty

Time 35m

Number Of Ingredients 17

1 tablespoon olive oil
1 medium yellow onion (diced) (about 2 cups)
3 medium cloves garlic (minced)
2 teaspoons ground cumin
1 teaspoon ground coriander
4 cups low-sodium vegetable broth
1 15-ounce can crushed tomatoes
2 medium sweet potatoes (peeled and diced) (about 2 cups)
1 tablespoon fresh ginger
1/4 teaspoon ground red cayenne pepper (plus or minus to taste)
1/2 teaspoon kosher salt + more to taste
1/4 teaspoon freshly ground black pepper + more to taste
1/2 cup creamy peanut butter
4 cups packed fresh baby spinach
2 cups cooked brown rice
Fresh cilantro
Chopped salted peanuts

Steps:

  • Cook the rice according to package instructions.
  • While the rice cooks, make the stew. Set a medium soup pot or Dutch oven over medium-low heat. When hot, add the olive oil and the onion. Cook, stirring occasionally, until softened, 6-8 minutes. Add the garlic, cumin, and coriander and cook, stirring frequently, for 1 minute.
  • Add the broth, tomatoes, sweet potatoes, ginger, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Increase heat to high and bring to a boil. Once the stew comes to a boil, reduce heat to low and simmer uncovered until the sweet potatoes are tender, 8-10 minutes.
  • Stir in the peanut butter and the spinach. Stew is done when the peanut butter has distributed and the spinach has wilted, about 2 minutes. Taste and add more salt and pepper if you like.
  • Serve with a scoop of brown rice and garnish with cilantro and peanuts.

Nutrition Facts : Calories 470 kcal, Sugar 10 g, Sodium 530 mg, Fat 21 g, SaturatedFat 4 g, Carbohydrate 60 g, Fiber 10 g, Protein 15 g, ServingSize 1 serving

AFRICAN SWEET POTATO AND PEANUT STEW



African Sweet Potato and Peanut Stew image

If you've never had a dish that combined sweet potatoes and peanuts, you're in for a treat. Even people who claim not to like sweet potatoes enjoy this stew. Serve over rice or couscous.

Provided by JessXU00

Categories     Stew

Time 50m

Yield 6 serving(s)

Number Of Ingredients 16

1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, seeded and chopped
1 large garlic clove, minced
2 teaspoons light brown sugar
1 teaspoon fresh ginger (peeled and grated)
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne
1 1/2 lbs sweet potatoes, peeled and cut into 1/2 inch dice
14 1/2 ounces crushed tomatoes
1 1/2 cups vegetable stock
salt
15 ounces dark red kidney beans, drained and rinsed
2 tablespoons smooth peanut butter
1/2 cup dry-roasted unsalted peanuts (chopped)

Steps:

  • 1. Heat olive oil in a large saucepan over medium heat. Add the onion, cover and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover, and cook until softened, about 5 minutes. Stir in the brown sugar, ginger, cumin, cinnamon and cayenne and cook, stirring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock and salt to taste. Bring to a boil, then reduce the heat to low and simmer until the vegetables are soft, about 30 minutes.
  • 2. About 10 minutes before the end of the cooking time, stir in the kidney beans and simmer until heated through.
  • 3. Place the peanut butter in a small bowl and blend in about 1/4 cup of the broth, stirring until smooth, then stir it into the stew. If a thicker consistency is desired, puree 1 cup of the stew in a blender or food processor and stir back into pot.
  • 4. Taste and adjust seasonings. Sprinkle with chopped peanuts and serve.

AFRICAN SWEET POTATO PEANUT STEW



African Sweet Potato Peanut Stew image

I made this recipe after taking ideas from various places. It is a very adaptable recipe, so you can add different veggies and meats. I usually add cauliflower for extra produce and because it is neutral flavored. Some of the spice amounts can be changed; use the cayenne if you like things spicy. The types of milk listed would all be pretty authentic. You can add some cilantro or shredded chicken at the end of cooking if you want.

Provided by FunCook

Categories     Yam/Sweet Potato

Time 1h10m

Yield 2 serving(s)

Number Of Ingredients 17

4 carrots
2 celery ribs
1/2 cup chopped onion (or 2T minced flakes, or more of either, if desired)
1/8 teaspoon pepper
1/8 teaspoon turmeric
1/8 teaspoon cinnamon
1 1/2 teaspoons curry powder
1/4 teaspoon clove
1 dash cardamom (or more, if desired)
1/8 teaspoon cayenne (optional)
2 garlic cloves
2 tomatoes, diced (about 8oz)
2 sweet potatoes
3 cups water (plus more, if needed)
1 cup milk (cow, goat, or coconut)
3/4 cup peanut butter
12 ounces okra (chopped, frozen)

Steps:

  • In a Dutch oven, sautée the chopped carrots, celery, and onion with the spices. Add the garlic after about 2 minutes (so they do not burn), and stir until fragrant, about 2 minutes.
  • Add the cubed sweet potatoes and tomatoes, mix for two minutes, then add the water and milk. Simmer until the sweet potatoes are soft, about 20 minutes. Use an immersion blender to puree the stew until smooth. Add the peanut butter and okra, and simmer to desired consistency (it might splatter). Add more water or milk if it is too thick.

Nutrition Facts : Calories 917.7, Fat 54.4, SaturatedFat 13.2, Cholesterol 17.1, Sodium 725.6, Carbohydrate 86.5, Fiber 22.2, Sugar 27.9, Protein 37.1

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African Peanut Sweet Potato Stew Recipes: A Taste of Africa

Afrocentric Cuisine
Africa is a complex continent with varied cultures, languages, and cuisines. However, some common threads run through African culinary traditions. For instance, many African cuisines are characterized by the use of spices, herbs, grains, legumes, and root vegetables. These ingredients, which are often grown locally, form the basis of many Afrocentric dishes. African peanut sweet potato stew is one such dish. It is a hearty, flavorful, and healthy vegan stew that combines sweet potatoes, collard greens, tomato sauce, and peanut butter to create a satisfying meal. This dish is common in West and Central African countries such as Nigeria, Ghana, and Cameroon, where peanuts and sweet potatoes are staple foods.
The Ingredients
To make African peanut sweet potato stew, you will need the following ingredients:
  • Sweet potatoes
  • Collard greens or kale
  • Onions
  • Garlic
  • Ginger
  • Tomato sauce or diced tomatoes
  • Peanut butter or peanut powder
  • Veggie broth or water
  • Spices: cumin, coriander, cinnamon, cayenne, black pepper
The Preparation
Making African peanut sweet potato stew is easy and straightforward. Here's a summary of the steps:
  1. Peel and dice the sweet potatoes into small cubes.
  2. Chop the collard greens or kale into small pieces.
  3. Chop the onions, garlic, and ginger.
  4. In a large pot or Dutch oven, heat some oil over medium heat.
  5. Add the onions, garlic, and ginger and sauté for 5 minutes.
  6. Add the spices and sauté for 1 minute.
  7. Add the sweet potatoes and collard greens and sauté for 5 minutes.
  8. Add the tomato sauce or diced tomatoes and veggie broth or water, and stir well.
  9. Simmer the stew for 20-25 minutes or until the sweet potatoes are tender.
  10. Stir in the peanut butter or peanut powder and cook for another 5 minutes.
  11. Taste the stew and adjust the seasoning as needed.
  12. Serve hot with rice, quinoa, or bread.
The Nutrition
African peanut sweet potato stew is a nourishing and satisfying meal that is packed with nutrients. Here are some of the health benefits of the ingredients:
  • Sweet potatoes: They are a good source of fiber, vitamins A and C, potassium, and beta-carotene. They may also have anti-inflammatory and anti-cancer properties.
  • Collard greens or kale: They are rich in vitamin K, vitamin C, folate, and calcium. They may also have anti-inflammatory, anti-diabetic, and anti-cancer effects.
  • Peanut butter or powder: They are high in protein, healthy fats, fiber, and minerals such as magnesium, zinc, and iron. They may also lower cholesterol, reduce inflammation, and improve heart health.
  • Tomatoes: They are a good source of vitamin C, potassium, folate, and lycopene, an antioxidant that may reduce the risk of cancer and heart disease.
The Versatility
African peanut sweet potato stew is a versatile dish that can be customized to suit your taste and preferences. Here are some variations:
  • Add some chickpeas, black-eyed peas, or lentils to the stew to increase the protein content.
  • Use spinach, Swiss chard, or other leafy greens instead of collard greens.
  • Add some diced bell peppers or carrots for extra veggies.
  • Replace the sweet potatoes with butternut squash, pumpkin, or yams.
  • Use coconut milk instead of tomato sauce to make a creamy version of the stew.
  • Top the stew with roasted peanuts or cashews for texture and flavor.
The Conclusion
African peanut sweet potato stew is a delicious and healthy dish that showcases the diversity and richness of African cuisine. It is a perfect meal for cold winter nights, lazy weekends, or gatherings with friends and family. Try this recipe for a taste of Africa, and feel free to experiment with the ingredients and variations. Bon appétit!
African peanut sweet potato stew is a popular and flavorful dish that originates from West Africa. It is a hearty vegan stew that is packed with nutrients and flavor. The peanut butter and sweet potatoes in the stew are rich in fiber, protein, and essential vitamins and minerals. The savory taste of the stew is balanced by the sweet notes of the sweet potatoes, creating a flavorful combination that is perfect for any occasion. If you're planning to make African peanut sweet potato stew, it's essential to keep in mind a few valuable tips that will ensure your stew comes out perfect. In this article, we'll discuss some of the essential tips that will help you make a delicious and authentic African peanut sweet potato stew.

Choosing the Right Peanut Butter

One of the most important ingredients in African peanut sweet potato stew is peanut butter. The kind of peanut butter you use will have a big impact on the flavor and texture of your stew. Some varieties of peanut butter are more processed and contain added sugar, salt, and preservatives. These types of peanut butter may not be suitable for making authentic African peanut sweet potato stew. For an authentic African peanut sweet potato stew, it's best to choose natural, unsweetened peanut butter. Natural peanut butter is made with only roasted peanuts and salt and has no added sugar or preservatives. This type of peanut butter is healthier and will give your stew a rich, nutty flavor that complements the sweet potatoes perfectly.

Using Fresh Sweet Potatoes

Another essential ingredient in African peanut sweet potato stew is sweet potatoes. Fresh sweet potatoes are the best choice for making this stew. When choosing sweet potatoes, look for ones that are firm and free from blemishes or soft spots. Sweet potatoes that are past their prime may be too soft and watery, which can affect the texture of your stew. It's also important to cut your sweet potatoes into uniform pieces to ensure they cook evenly. You can cut them into cubes or wedges, depending on your preference. Remember, the size of the sweet potato pieces will affect how long they take to cook.

Get the Right Mix of Spices

African peanut sweet potato stew is known for its rich and complex flavor. The spices in the stew are essential to achieving this flavorful balance. Traditionally, African peanut sweet potato stew includes a combination of spices, including cumin, coriander, turmeric, and paprika. It's best to use freshly ground spices for the best flavor. When choosing your spices, make sure they are not expired, as this can affect their flavor. You can also adjust the amount of spice you use to your personal taste preferences.

Add Fresh Greens

Adding fresh greens to your African peanut sweet potato stew is an excellent way to boost the nutritional value and flavor of your dish. Kale and spinach are both good choices for this stew. They add a pop of color and freshness to the dish and complement the sweetness of the sweet potatoes. To add greens to your stew, simply chop them into small pieces and add them to the pot during the last few minutes of cooking.

Using the Appropriate Cooking Methods

There are different methods of preparing African peanut sweet potato stew, including stovetop, slow cooker, and instant pot. Whichever method you choose, it's important to keep in mind the cooking time and temperature. When cooking African peanut sweet potato stew on the stovetop, you should simmer it over low heat for about an hour to allow the flavors to meld together. If using a slow cooker, you should cook the stew on low for 6-8 hours or on high for 4-6 hours. Instant pot cooking time varies depending on the recipe, but generally, it takes around 30 minutes to cook.

Adjusting the Consistency

African peanut sweet potato stew is meant to be thick and hearty. However, different recipes may yield slightly different consistencies. If you find that your stew is too thick, you can add more broth or water to thin it out. If it's too thin, you can simmer it for a bit longer to allow the liquid to reduce and thicken.

Adjusting the Sweetness

Finally, it's important to note that the sweetness of African peanut sweet potato stew can vary depending on the recipe. If you find that your stew is not sweet enough, you can add a bit of honey or maple syrup to taste. If it's too sweet, you can add more spices, such as cumin or coriander, to balance out the sweetness.

Conclusion

In conclusion, African peanut sweet potato stew is a delicious and nutritious dish that is perfect for any occasion. Making this stew at home requires a bit of planning and attention to detail to achieve the perfect balance of flavors and textures. By following the tips outlined in this article, you can make a flavorful and authentic African peanut sweet potato stew that will delight your taste buds and impress your guests.

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