Podcast
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Vegan Recipes 
African Peanut-Potato Stew
Inspired by traditional African recipes, this hearty and flavorful stew features sweet potatoes and natural peanut butter for a rich, satisfying meal. It offers both pressure cooker and stove-top instructions, making it adaptable for any kitchen.
Simple Tasty Recipes
Ingredients for 7 Servings
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1
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2
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2 teaspoons
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1 teaspoon
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2 teaspoons
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1/2 tsp.
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1/4 teaspoon
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1/8 teaspoon
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1/4 teaspoon
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2 1/4 pounds
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2 14.5 ounce cans
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2 14.5 ounce cans
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1 pound
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1 ½ cups
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¼ cup
Time
Goes Great with
Method
- In a 6-quart pressure cooker, heat over medium heat until hot. Add onion, jalapenos, and 2 tbsp. water and cook about 8 minutes or until tender, stirring occasionally and adding water if needed.
- Stir in ginger, garlic, cumin, salt, cinnamon, crushed red pepper, and coriander, and cook 1 minute, stirring.
- To the onion mixture in the pressure cooker, add tomatoes with their juice, sweet-potato chunks, chickpeas, broth, and peanut butter. Following manufacturer's directions, cover pressure cooker, bring up to pressure, and cook under pressure 5 minutes. Quick-release pressure as manufacturer directs.
- Add green beans to pressure cooker. Return to heat and cook, covered, until beans are done, about 10 minutes. Or, return cooker to high pressure and cook for one minute. Quick-release pressure and add additional seasoning as needed.
- For regular stove-top directions: Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook, stirring occasionally for 5 minutes.
- Add cumin, cinnamon, salt, red pepper and coriander. Cook and stir for 1 minute.
- Add sweet potatoes, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat and simmer for 30 minutes, or until potatoes are tender.
Notes:
While the peanut butter contributes a lot of flavor, it also contributes a good bit of fat. To reduce the fat, you may choose to reduce the amount or leave it out entirely. If you follow the Eat to Live program, you may want to substitute a raw nut butter.
Serving info: Total recipe: 3398g · Yields 7 portions · Portion size: 485g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 68 | 330 | 17 |
| Carbohydrates (g) | 12.0 | 58.0 | 21 |
| ↳ of which sugars (g) | 3.2 | 15.7 | 31 |
| Dietary fiber (g) | 3.0 | 14.6 | 52 |
| Protein (g) | 2.6 | 12.6 | 25 |
| Total fat (g) | 1.3 | 6.2 | 8 |
| ↳ Saturated fat (g) | 0.1 | 0.7 | 4 |
| ↳ Monounsaturated fat (g) | 0.4 | 2.1 | |
| ↳ Polyunsaturated fat (g) | 0.3 | 1.4 | |
| ↳ Trans fat (g) | 0.0 | 0.0 | |
| Sodium (mg) | 85 | 411 | 18 |
| Calcium (mg) | 26 | 127 | 10 |
| Iron (mg) | 0.7 | 3.2 | 18 |
| Potassium (mg) | 247 | 1198 | 25 |
| Vitamin C (mg) | 10.6 | 51.5 | 57 |
| Vitamin B12 (µg) | 0.0 | 0.0 | 0 |
Ingredient data sources
- Onion — 150g — Onions, raw — USDA
- Jalapenos — 30g — Peppers, jalapeno, raw — USDA
- Ginger — 10g — Ginger root, raw — USDA
- Garlic — 5g — Garlic, raw — USDA
- Cumin, ground — 4g — Spices, cumin seed, ground — USDA
- Salt — 3g — Salt, table — USDA
- Cinnamon, ground — 0.5g — Spices, cinnamon, ground — USDA
- Crushed red pepper — 0.25g — Spices, pepper, red or cayenne — USDA
- Coriander, ground — 0.5g — Spices, coriander seed, ground — USDA
- Sweet potatoes — 1020g — Sweet potato, raw, peeled — USDA
- Chopped tomatoes — 822g — Tomatoes, canned, crushed, with liquid — USDA
- Chickpeas — 480g — Chickpeas, canned, drained, rinsed — USDA
- Green beans — 450g — Green beans, raw — USDA
- Vegetable broth — 360ml — Broth, vegetable, low sodium — USDA
- Natural peanut butter — 62.5g — Peanut butter, smooth, without salt — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
1 hour and 5 mins
