By Min On , Updated
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This vegan African peanut stew is rich and flavorful and uses staple pantry ingredients. Made in one pot, requires minimal prep work, loaded with nutrition - It's an easy family meal! Serve over rice, pasta, bread, tortilla...And if you're looking for baby led weaning recipes, be sure to save this one!
It's comforting to see my pantry stocked with canned tomato products of all kinds. However, there's only so much red sauce that we can take. And then I feel a pang of guilt for being picky during this time when I know many people around the world are struggling to get meals on the table.
So let's give those glorious tomato sauces lots of lovin' and even come up with different ways to enjoy them! Like this vegan African peanut stew. The simple addition of peanut butter really gives the typical red sauce new life. It also helps thicken the stew and makes it rich, creamy, and absolutely comforting!
This dish is also perfect for babies and kids. It is packed with protein, healthy fats, veggies and contains no added salt or sugar. Its thick texture also makes it easy foryour little one to scoop with their hands or practice using their spoons.
Here are some more baby led weaning tips.
Instructions
Besides prepping a couple of veggies, this recipe basically involves dumping, stirring, and walking away allowing the ingredients to mingle with one another. Sooo easy!
- Prep the onion, garlic (can use garlic powder), and sweet potatoes.
- In a pot, cook the onion and garlic and add the seasonings.
- Add the rest of the ingredients (minus the spinach) and bring to a boil. Cover the pot. Reduce heat and simmer for 15-20 minutes, until sweet potatoes are soft
- Stir in spinach and simmer for several more minutes, allowing the stew to thicken a bit more
- That's it!
Ingredient Substitutions
No sweet potatoes? any root veggies will do - potatoes, carrots, parsnips...
Greens? Traditionally, collard greens are used in this dish. But frozen spinach is what I have. Feel free to use whatever greens you have! If you don't have any, that's ok too. It will still be delicious without it!
No diced tomatoes? can use tomato sauce
No cauliflower? whatever veggies you have on hand will do
No peanut butter? the best substitution would be almond butter
Serving Suggestions
Enjoy on its own with some crusty bread to soak up all the juices or serve over rice, any cooked grains, pasta...will be good on a bed of greens too!
You may also like: Instant Pot Mashed Sweet Potatoes
Storage
Will keep in the fridge for 3-5 days or up to 3 months in the freezer. Check out this post on how to safely store leftovers.
More Easy One Pot Meals
- Korean beef and broccoli quinoa
- Instant Pot Korean chicken and potatoes
- Veggie-loaded meat sauce
- Vegetarian orzo primavera
- Kid Friendly One Pot Meals e-cookbook - contains 27 recipes
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Vegan African Peanut Stew
This vegan African peanut stew is rich and flavorful and uses staple pantry ingredients. Made in one pot, requires minimal prep work, loaded with nutrition - It's an easy family meal!
4.98 from 44 votes
Print Pin Rate
Prep Time: 5 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 35 minutes minutes
Servings: 6
Author: Min | MJ and Hungryman
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 teaspoons minced garlic, or garlic powder
- 2 teaspoons cumin
- ¼ teaspoon smoked paprika
- ½ teaspoon cinnamon
- 1 medium sweet potato (about a pound), diced into ½ inch thick pieces
- ½ medium (250g) head of cauliflower, chopped into florets, can use frozen (8 ounces)
- 1 (15 ounce) can no-salt-added chickpeas or cannelini beans
- 1 (15 ounce) can no-salt-added diced tomatoes
- 2 cups vegetable broth (can use ½ stock ½ water)
- ½ cup natural style peanut butter
- 2 cups spinach or kale, can use frozen
Instructions
In a large stock pot or Dutch oven, heat oil over medium heat. Add the onion and garlic, and cook until softened, about 3 minutes. Add the seasonings and cook for 1-2 minutes.
Add the rest of the ingredients except for the spinach. Bring the pot to a boil, stirring until the peanut butter has dissolved into the liquid.
Cover the pot, reduce heat to medium-low, and simmer for 15-20 minutes, or until the sweet potatoes and cauliflower are soft.
Stir in the spinach. Let it simmer for 3-5 minutes, uncovered. The stew will thicken more as it sits. Enjoy with any grains or pasta!
Notes
No sweet potatoes? any root veggies will do - potatoes, carrots, parsnips...
Greens? Traditionally, collard greens are used in this dish. But frozen spinach is what I have. Feel free to use whatever greens you have! If you don't have any, that's ok too. It will still be delicious without it!
No diced tomatoes? can use tomato sauce
No cauliflower? whatever veggies you have on hand will do
No peanut butter? the best substitution would be almond butter
Will keep in the fridge for 3-5 days or up to 3 months in the freezer.
Nutrition
Calories: 180kcal | Carbohydrates: 18g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Sodium: 259mg | Potassium: 436mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4228IU | Vitamin C: 25mg | Calcium: 45mg | Iron: 1mg
Course Dinner, Main
Cuisine African
Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!
More Baby/Kid-Friendly Recipes
- Vegetable Stir Fry Noodles
- Easy Cheese Waffles (2 Ingredients)
- Healthy Chocolate Snacks (to share with kids)
- Asian Ground Turkey Stir Fry
About Min
Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.
Reader Interactions
Comments
Siobhan says
Would you recommend this for a 10 month old? Would you recommend flattening the chickpeas to avoid a choking hazard?
Reply
Min says
Yes this will be great for that age! The chickpeas will get pretty soft but you can certainly smash them.
Reply
Nicole says
The recipe says I can use frozen cauliflower and kale. Do I have to do anything differently if I use frozen or just follow the instructions as written?
Reply
Min says
Yup just follow the recipe :). Enjoy!
Reply
Anna says
Sounds very good and seems simple to make, I have to try this tomorrow,thank you💚
Reply
Min says
Hope you enjoy!!
Reply
E Keh says
This is so good I’m not even kidding. I made it for my 14 month old and I had it for lunch after making it. It was so comforting and tastes amazing!! Thank you for sharing such amazing one pot recipes here because all mamas need to save as much time as possible!! I made it in the Thermomix and saved even more time! 🥰🥰🥰Reply
Min says
I'm so glad you guys enjoyed this meal! Yes yes to all the one pot meals 😉
Reply
Fred says
I like to add some spice by using Hot Hungarian Paprika. In keeping with the root vegetable theme,I also like to add diced rutabaga and diced carrots.Reply
Kristie says
This was amazing! We just had this for the first time tonight and will definatly will be making again! Thank you for this delicious recipe!Reply
Min says
SOO Glad to hear! Thanks for sharing 😉
Reply
Amelia says
Hi Min, Can I substitute tomato with pumpkin puree?
Thank you..Reply
Min says
Haven't tried but might work! Let me know how it turns out
Reply
Edlin says
Can this be done in the instant pot?
Reply
Min says
I'm sure! Unfortunately, I haven't tried it myself so can't tell you the exact time
Reply
Ines says
This looks amazing! Peanut sounds so good on a stew, yum!
Reply
Janice says
Would this recipe work with butternut squash (instead of sweet potatoes)?
Reply
Min says
Haven't tried but I'd imagine it would work! Let me know how it turns out!
Reply
Heidi Kürpick says
hello Mim, thank you for this recipe. one question: does Caleb eat the chickpeas with 9 m. without problems? wasn't too hard to eat? sometimes when I cook my chickpeas isn't soft enough I think
Reply
Min says
He did. I mainly use canned beans (no-salt-added) and once cooked, they get even softer. You can also mash it with a fork to make it easier for your baby to eat as well!
Reply
Glorietta says
Hi Min,Thank your for sharing the recipe. I just cooked a pot using what is only available from the fridge. I used butternut pumpkin, sweet potato and broccoli and it tastes amazing.
Min says
SOO glad to hear! Thanks for taking the time to let me know! Will need to try with other veggies next time as well 😉
