Packed with the flavours of Africa, a ton of veggies, a hint of chilli and the tang of lemon, this delicious bowl will just explode in your mouth. Somehow this hearty and delicious vegan stew works well in both the wintertime and the summertime.
Vegan West African Peanut Stew
Its hearty and warming yet vibrant and tangy. This is our take on a Vegan West African Peanut Stew.
One-pan – Stove top meal
Equipment
- 1 Large Saucepan
- 1 Manual Blender
Ingredients
- 1 tbsp Sunflower Oil
- 400 g Chopped Tinned Tomato 1 Tin
- 400 g Black Eyed Peas 1 Tin drained (alternatively use chickpeas)
- 2 Sweet Potatoes Large and cut into smallish bite sized pieces
- 2 tbsp Peanut Butter Smooth
- 2 Cups Spinach
- 2 Fresh Chillies Your preference of heat
- 1 Cup Vegetable Stock
- 1/2 Cup Fresh Coriander
- 2 Spring Onions Chopped
- 1/2 Lemon Juice of
Paste
- 2 Onions
- 1 tsp Fresh Ginger
- 1 tsp Paprika
- 2 tsp Ground Coriander
- 1 tsp Ground Fenugreek
- 1 tsp Cumin
- 2 Garlic Cloves
- 1 tsp Salt
Instructions
- Using a manual food blender finely blitz up all the paste ingredients.
- Heat a little oil in a pan and add the blitzed paste and cook for 5 minutes stirring often. Meanwhile peel and chop your potatoes.
- Add the chopped sweet potatoes to the pan along with the tin of tomatoes, the tin of black eyed peas, the cup of vegetable stock and the peanut butter. Give it a good stir. Put the lid on the pan.
- After 10 minutes add the sliced chillies and return the lid to the pan.
- After a further 10 minute (25 minutes cooking so far) add the sliced spring onions, the spinach, a handful of shopped coriander and squeeze half a lemon into the mix. Season with salt and pepper and return the lid for a further 5 minutes cooking.
- Serve generously in bowls with some flat breads.
Notes
Perfect for saving some for tomorrows lunch!
Nutrition
Calories: 379kcalCarbohydrates: 65gProtein: 15gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 1069mgPotassium: 1319mgFiber: 15gSugar: 18gVitamin A: 18252IUVitamin C: 64mgCalcium: 152mgIron: 6mg
Tried this recipe?Let us know how it was!
on 3 August 2022
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