If you’re in the mood for a dish that’s both comforting and packed with flavor, this African Peanut Stew is a must-try. It’s rich, creamy, and brings a delightful blend of spices and textures to your table. Perfect for a cozy night in, this stew is not only satisfying but also incredibly easy to whip up. Gather your ingredients, and let’s get cooking!
Steps
- Begin by preparing your ingredients: chop the onions, garlic, ginger, and jalapeño peppers, and finely dice the sweet potatoes. Heat the coconut oil in a large, deep pan over medium-high heat.
- Once the oil is hot, add the diced onions with a pinch of salt and sauté for about 5 minutes until they start to brown. Then, add the garlic, ginger, and jalapeño peppers, and cook for an additional 2 minutes, stirring frequently.
- Stir in the tomato paste, cumin, coriander, cinnamon, cloves, salt, and black pepper. Cook for 2 minutes, stirring continuously to blend the flavors and prevent the spices from burning.
- Pour in the vegetable broth and deglaze the pan, scraping up any brown bits from the bottom. Add the thyme sprigs, sweet potatoes, peanut butter, white beans, and crushed tomatoes, and mix everything together thoroughly.
- Bring the stew to a boil, then lower the heat to maintain a rapid simmer. Let it cook for 20-25 minutes until the sweet potatoes are tender, stirring occasionally.
- Add the chopped kale to the stew and simmer for another 3-5 minutes until it wilts. Optionally, use a fork to mash some of the sweet potatoes to thicken the stew.
- Finish by stirring in the lemon or lime juice and chopped cilantro. Adjust the seasoning with additional salt if necessary, and serve the stew on its own or over your preferred grain.
Ingredients
- 1 ½ tablespoons organic coconut oil
- 1 large yellow onion, diced
- 6 garlic cloves, chopped
- 2 tablespoons freshly grated ginger
- 1-2 jalapeño peppers, diced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 1 ½ teaspoons kosher salt
- Black pepper, to taste
- 4 cups (945 mL) low-sodium vegetable broth or water
- 1 small handful of fresh thyme sprigs
- 1 pound (454g) sweet potatoes, peeled and finely diced
- ½ cup (128g) creamy peanut butter
- 1 (15-ounce/425g) can of cannellini beans, or other white beans
- 1 (28-ounce/800g) can crushed tomatoes
- 5 cups (90-100g) chopped organic kale
- 1 tablespoon freshly squeezed lemon or lime juice
- ½ cup (8g) cilantro leaves and tender stems, chopped
- White rice, brown rice, millet, quinoa, or fonio
Nutritional Values
Calories: 1440kcal | Carbohydrates: 196g | Protein: 60g | Fat: 64g | Saturated Fat: 20g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 24g | Sodium: 1944mg | Potassium: 4392mg | Fiber: 52g | Sugar: 48g | Vitamin A: 67276IU | Vitamin C: 304mg | Calcium: 1156mg | Iron: 24mg
FAQ
- What are the main ingredients in Vegan Gambian Peanut Stew (Domoda)?
- This stew features sweet potatoes, onions, garlic, white beans, kale, and peanut butter, combined with spices like cumin, coriander, and cinnamon. It is a plant-based dish that is vegan, gluten-free, and soy-free.
- How can I adjust the spiciness of the stew?
- To control the heat, you can adjust the number of jalapeño peppers used. For a milder stew, remove the seeds and membranes, or use just one pepper. For more heat, keep the seeds or substitute with spicier peppers like habanero or Scotch bonnet.
- What can be used as a substitute for peanut butter in this recipe?
- If you’re avoiding peanuts, sunflower seed butter is a good nut-free option, though it changes the flavor slightly. Cashew or almond butter can also be used, offering a similar consistency but a different taste.
- How should I serve and store the stew?
- The stew is hearty enough to be served on its own, but you can serve it over grains like rice, millet, or quinoa for a more filling meal. Store leftovers in the fridge for up to 5-6 days or freeze for 3-4 months. It’s best to store the stew separately from grains to prevent texture changes.
- Can this recipe be made using an Instant Pot?
- Yes, there is a version of this recipe in “The Vegan Instant Pot Cookbook,” which adapts the cooking process for an Instant Pot.
Tips
- Finely Dice Sweet Potatoes: To ensure that the sweet potatoes cook through quickly and evenly, make sure to dice them finely. Larger chunks will take longer to soften, potentially extending your cooking time.
- Adjust Spice Level: If you’re sensitive to spicy food, consider using just one jalapeño and removing the seeds to reduce heat. For those who enjoy a spicier dish, you can include the seeds or opt for a hotter pepper like a habanero or Scotch bonnet.
- Enhance Stew Texture: For a thicker and creamier stew, you can blend a portion of it with an immersion blender. This will thicken the stew while still keeping some of the hearty texture intact.
- Substitute Kale with Other Greens: If kale is not to your taste, you can substitute it with other hearty greens like collard greens, mustard greens, or Swiss chard for a similar texture. Avoid using spinach, as it may wilt too much and not provide the desired texture.
Equipment
- Dutch Oven or Deep Sauté Pan: A large, heavy-duty pot is necessary for cooking the stew evenly.
- Immersion Blender: Useful if you want to partially blend the stew to achieve a thicker consistency.
- Microplane or Grater: For grating fresh ginger.
- Citrus Juicer: To easily extract lemon or lime juice.
- Spice Grinder: If you prefer freshly ground spices, a spice grinder could be useful.
