Best African Sweet Potato Peanut 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 sweet potato peanut stew is a delicious and nourishing dish that is popular among Africans and non-Africans alike. This hearty stew is rich in flavor and packed with nutrients that are essential for good health. Whether you are a vegetarian, a meat-eater, or a vegan, there is a sweet potato peanut stew recipe that will tantalize your taste buds.

Origin

The history of African sweet potato peanut stew is shrouded in mystery. However, it is believed that this dish has its roots in West Africa, where it was a popular meal among the locals. Over time, the recipe spread across Africa and the rest of the world, and today there are countless versions of this stew.

Ingredients

The ingredients used in African sweet potato peanut stew vary from region to region and family to family. However, the core ingredients remain the same. These include sweet potatoes, peanuts or peanut butter, tomatoes, onions, garlic, and an assortment of spices such as ginger, coriander, and cumin.
Sweet Potatoes:
Sweet potatoes are the main ingredient in this stew. They are a good source of vitamins A and C, potassium, and fiber. The sweet taste of the potatoes complements the salty taste of the peanuts, creating a flavor explosion in your mouth.
Peanuts or Peanut Butter:
Peanuts or peanut butter adds a nutty flavor to the stew. They are an excellent source of protein, healthy fats, and fiber. Peanut butter is a good substitute for whole peanuts, especially if you are allergic to nuts.
Tomatoes:
Tomatoes provide the stew with a tangy taste. They are rich in vitamins A, C, and K, and also contain lycopene, an antioxidant that is good for heart health.
Onions:
Onions are a popular ingredient in many African stews. They add a sweet and savory taste to the stew and are also rich in vitamins B and C.
Garlic:
Garlic is another essential ingredient in African sweet potato peanut stew. It adds a pungent taste to the stew and is also rich in antioxidants and anti-inflammatory compounds.
Spices:
Spices are what make African sweet potato peanut stew such a flavorful dish. The spices used in this stew vary, but some of the most common ones are ginger, coriander, cumin, and hot pepper. These spices not only add flavor but also provide numerous health benefits.

Preparation

African sweet potato peanut stew is easy to make and requires minimal preparation. The first step is to peel and dice the sweet potatoes into cubes. Next, chop the onions and garlic, and dice the tomatoes. In a large pot, heat some oil and sauté the onions and garlic until they are fragrant. Add the spices and cook for a minute or two until they release their aromas. Next, add the diced sweet potatoes, diced tomatoes, and enough water or vegetable broth to cover the vegetables. Finally, add the peanuts or peanut butter, and simmer the stew over low heat for about 30 minutes or until the sweet potatoes are tender.

Variations

There are numerous variations of African sweet potato peanut stew. Some people prefer to add meat or chicken to their stew, while others prefer a vegetarian or vegan version. Others may add different vegetables such as kale, spinach, or carrots. Some variations also use coconut milk instead of water or vegetable broth, which adds a creamy texture to the stew.
Meat:
Adding meat or chicken to the stew makes it more filling and also adds a protein boost. However, it also increases the calorie count of the dish. Common meat options include chicken, beef, lamb, or goat.
Vegetables:
Adding vegetables to the stew not only adds extra nutrients but also enhances the taste of the dish. Kale, spinach, carrots, and bell peppers are popular options.
Coconut Milk:
Coconut milk adds a creamy texture to the stew and also provides numerous health benefits. It is rich in healthy fats and is a good source of vitamins C, E, and B-complex.

Conclusion

African sweet potato peanut stew is a delicious and nourishing dish that is loved by many around the world. This stew is easy to make and can be customized to suit different tastes and preferences. Whether you are a vegetarian, a meat-eater, or a vegan, there is a sweet potato peanut stew recipe that will satisfy your taste buds while also providing your body with essential nutrients.

Tips for Making African Sweet Potato Peanut Stew

Peanut stew has been a staple food in Africa for many years, often made with sweet potatoes and served with rice or bread. The combination of sweet, salty, and spicy flavors make this stew unique and delicious. If you're looking to make a flavorful, hearty stew that's perfect for cold winter nights or simply to serve to your friends and family, here are some valuable tips to follow when making African sweet potato peanut stew.
1. Choose the Right Peanuts
The first step in making African sweet potato peanut stew is choosing the right peanuts. It's important to select raw unsalted peanuts that have not been roasted or flavored. Raw peanuts will add a nutty flavor to the stew and will help to thicken it as well.
2. Cut Sweet Potatoes Evenly
It's important to cut the sweet potatoes evenly to ensure they cook at the same rate. Cut the sweet potatoes into small cubes, about 1 inch in size for optimal cooking.
3. Use Fresh Herbs
Fresh herbs like thyme and rosemary give the stew a fresh and fragrant flavor. Herbs can be added at the beginning of the cooking process or added as a garnish right before serving.
4. Choose the Right Spices
African sweet potato peanut stew typically includes a blend of spices like cumin, coriander, and turmeric. These spices add depth and complexity to the stew, so it's important to consider proportions and use a light hand with the spices to ensure they do not overpower the dish.
5. Consider Adding Other Vegetables
In addition to sweet potatoes, the stew can be made with other vegetables like spinach, carrots, and tomatoes. Adding vegetables can enhance the flavors of the stew and make it a more nutritious meal.
6. Use Stock or Broth Instead of Water
Using stock or broth instead of water gives the sweet potato peanut stew a richer, more complex flavor. Chicken or vegetable stock work well and add an additional depth of flavor to the stew.
7. Incorporate Peanut Butter
Peanut butter is a key ingredient in the African sweet potato peanut stew recipe. It adds creaminess and thickness to the stew, and the natural peanut oil adds a nutty flavor to the dish.
8. Simmer the Stew Slowly
Simmering the stew slowly, for about an hour, allows the flavors to develop and the ingredients to meld together. This results in a rich, flavorful dish that's perfect for any occasion.
9. Serve with Rice or Bread
Traditionally, African sweet potato peanut stew is served with rice or bread. These starches help to balance the flavors of the stew and make it a complete meal. In conclusion, making African sweet potato peanut stew is not only easy but is also a fantastic way to enjoy a hearty, flavorful, and nutritious meal. By following these valuable tips, you can create a delicious and comforting meal that's perfect for any occasion.

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