Vegan Groundnut Stew
To celebrate World Vegan Month this November we're bringing you this hearty Groundnut Stew recipe.A staple of Western Africa, this delicious dish is proof you can enjoy nutritious whole food plant-based food on a shoestring budget - and it is so easy to make!
- 1 large onion diced
- 6 garlic cloves minced
- 3 Tbsp ginger grated
- 1 Tbsp ground coriander
- 2 chili peppers jalapeno, serrano, or habanero peppers, diced
- 1 kg sweet potatoes peeled and cut into ½ inch cubes
- 1 can (~400g) diced tomatoes with juices
- 1 L vegetable broth low-sodium
- 3/4 cup natural peanut butter creamy or smooth
- 150 g baby spinach
- 1 lemon juiced
- sea salt & pepper to taste
- fresh coriander to garnish
- crushed peanuts to garnish
- In a large pot, heat a tablespoon of water over a medium heat, then add the onion, garlic, ginger, and chili peppers and sauté for 5 minutes, stirring frequently. Add additional water, one tablespoon at a time, as needed to prevent sticking.
- Add the sweet potatoes, tomatoes, spices and liquids, and bring to a boil.
- Stir in peanut butter, then reduce heat and simmer for 25 to 30 minutes or until sweet potatoes are fork tender.
- Turn off heat and stir in the spinach and lemon juice.
- Serve with rice, and topped with cilantro and crushed peanuts.
Calories: 383kcalCarbohydrates: 51gProtein: 13gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gSodium: 357mgPotassium: 1128mgFiber: 10gSugar: 14gVitamin A: 26116IUVitamin C: 29mgCalcium: 130mgIron: 3mg
Photos by Amber Asakura
Gabrielle is an evidence-based vegan coach who believes that health transformation begins when you switch to a plant-based diet. Her mission is to help midlife women eat in alignment with who they are and what they value so that they can lead a happier, healthier and more fulfilling life.
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Written by Gabrielle (hi!), these e-mails will help you on your plant-based journey with useful tips, tricks, facts and inspiration – and perhaps the occasional inappropriate joke thrown in for good measure.