African Peanut Stew

Christina Galioto


I just returned from a long trek in Africa. It’s a very adventurous place and I worked up a roaring appetite on most days. Peanut stew is by far my favorite dish I was able to try there.  I say ‘able to try’ because I don’t eat meat or dairy.. Meat is a BiG part of the cuisine over there so I am thrilled to be able to share my own vegan version of this creamy, comforting, and lightly spicy stew!

Serves: 6

Total Time: 45 minutes-55 minutes

INGREDIENTS

1 teaspoon peanut oil

1 medium sweet onion, diced

3 cloves garlic, minced

2 tablespoons ginger, minced

1 red bell pepper, diced

1 jalapeño, seeded, and diced (optional)

1 small carrot, chopped

1 medium sweet potato, peeled and chopped into 1/2-inch pieces

1 28 oz. can diced tomatoes with the juice

Sea salt and freshly ground black pepper

1/2 cup natural chunky peanut butter

4 cups vegetable broth

1 1/2 teaspoons chili powder

1/4 teaspoon cayenne pepper

1 15 oz. can chickpeas, drained and rinsed

1/2 bunch of collard greens

1/4 cup fresh cilantro, chopped

Roasted and unsalted peanuts, for serving

Tip: If you prefer to add rice, this stew would be wonderful with some stirred in. I didn’t include it because I try to live low carb.

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  1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and ginger and sauté for about 5 minutes, or until the onion is translucent.
  2. Add the bell pepper, jalapeño (if using), carrot, sweet potato, and tomatoes with juice. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.
  3. In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until the only remaining clumps are the peanuts. Stir the mixture into the vegetables along with the remaining 3 cups broth, chili powder, and the cayenne.

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*Vegetable broth and almond milk are the only things I’ll eat from a box. A huge part of healthy eating is avoiding processed foods. If it’s convenient and comes in a box, chances are it’s not too good for you..

4. Cover the pot with a lid and reduce heat to medium-low. Simmer for 10-20 minutes, or until the carrot and sweet potato are fork tender.

5. Stir in the chickpeas and collard greens and cook until the greens are wilted (not long). Season with salt and black pepper to taste.

6. Ladle the stew into bowls and garnish with cilantro and roasted peanuts.

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After a healthy meal like this full of delicious nutrition have a cup of tea and be proud of your dedication to your health.

OR…..

Do like me and drink champagne and eat chocolate! Ahhhh perfection is boring 😉  Cheers.

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