African Pineapple Peanut Stew

by Aisha Diallo

This vibrant African Pineapple Peanut Stew combines sweet and savory flavors with a hearty texture. Fresh kale and crushed pineapple are simmered with onions, garlic, and a rich peanut butter base, finished with a hint of spice and fresh cilantro. It's a comforting and flavorful vegan dish perfect for a weeknight meal.

Total Time

35 mins

Difficulty

Easy

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Chinese (Traditional)

Simple Tasty Recipes

Ingredients for 4 Servings

1 Cup

Onions, Chopped
2

Garlic Cloves, Minced or Pressed
1 Tbsp.

Vegetable Oil
4 Cups

Kale, Sliced
2 Cups

Pineapple, Canned Crushed and Undrained
1/2 Cup

Peanut Butter
1 Tbsp.

Tabasco or Hot Pepper Sauce
1/2 Cup

Cilantro, Chopped
Taste of

Salt

Time

Preparation Time

15 mins
Cooking Time

20 mins
Total Time

35 mins

Goes Great with

VEGAN COOKED RICE WITH SWEET CORN AND PEAS

Tanzanian Golden Vegetable Rice

VEGAN SALAD WITH SOY MILK MAYONNAISE

Ethiopian Green Beans and Potatoes

Moroccan Cafe Salad

Method

In a covered saucepan, sauté the onions and garlic in the oil for about 10 minutes, stirring frequently, until the onions are lightly browned.
While the onions sauté, wash the kale and remove the stems.
Stack the kale leaves on a cutting surface and slice crosswise into 1-inch-thick slices.
Add the pineapple and its juice to the onions and bring to a simmer.
Stir in the kale, cover, and simmer for about 5 minutes, stirring a couple of times, until just tender.
Mix in the peanut butter and hot pepper sauce, and simmer for 5 minutes.
Add salt to taste.

Notes:

You can use spinach instead of the kale, but you may wish to use more as the spinach shrivels up considerably more than the kale does.

Serving info: Total recipe: 1021g · Yields 4 portions · Portion size: 255g

Nutrient	Per 100g (or 100ml)	Per Portion	% Daily Value
Energy (kcal)	127	324	16
Carbohydrates (g)	13.5	34.4	13
↳ of which sugars (g)	6.5	16.6	33
Dietary fiber (g)	2.4	6.1	22
Protein (g)	4.4	11.2	22
Total fat (g)	7.2	18.4	24
↳ Saturated fat (g)	1.2	3.1	15
↳ Monounsaturated fat (g)	3.0	7.7
↳ Polyunsaturated fat (g)	2.5	6.4
↳ Trans fat (g)	0.0	0.0
Sodium (mg)	150	383	17
Calcium (mg)	70	179	14
Iron (mg)	1.2	3.1	17
Potassium (mg)	280	714	15
Vitamin C (mg)	25	64	71
Vitamin B12 (µg)	0.0	0.0	0

Ingredient data sources

Onions, Chopped — 160g — Onions, raw — USDA
Garlic Cloves, Minced or Pressed — 6g — Garlic, raw — USDA
Vegetable Oil — 14g — Oil, vegetable, industrial, soybean, salad or cooking — USDA
Kale, Sliced — 280g — Kale, raw — USDA
Pineapple, Canned Crushed and Undrained — 400g — Pineapple, canned, heavy syrup pack, solids and liquids — USDA
Peanut Butter — 128g — Peanut butter, smooth style, with salt — USDA
Tabasco or Hot Pepper Sauce — 15g — Sauce, hot pepper, tabasco — USDA
Cilantro, Chopped — 16g — Cilantro, raw — USDA
Salt — 2g — Salt, table — 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