African Peanut Stew
Taking inspiration from West African peanut stew (or ground nut stew) made from peanutpaste and tomatoes; this thick, creamy and comforting stew is also made withsweet pumpkin and spinach and makes a delicious vegan dinner.
- ½ tbsp olive oil
- 1 onion finely chopped
- 2 cloves garlic crushed
- 3 cm fresh ginger grated. Or ¼ tsp ground ginger
- 1½ tsp ground cumin
- 1 tsp ground coriander
- ¼ tsp cayenne pepper optional, especially if being served to younger family members
- 400 g tin/can diced tomatoes
- 250 g pumpkin peeled and cut into 2cm /.8 inch cubes
- ⅓ c | 100g peanut butter see notes
- 2c | 500ml water
- 4c | 220g baby spinach
- Fresh coriander, peanuts, chilli and lime optional, for serving
- cooked rice, boiled potatoes or bread to serve
Fry the onion in the olive oil over medium heat for 5 minutes until soft.
Add the garlic and fresh ginger, if using, and cook for another couple of minutes.
Stir in the ground cumin, ground coriander, cayenne pepper (if using) and ground ginger if not using fresh ginger, and then add the tomatoes and pumpkin and simmer 15-20 minutes until the pumpkin is tender.
Turn off the heat and blend until smooth with a hand blender.
Return to the heat, add the spinach and cook for another couple of minutes until the spinach has wilted.
Serve topped with roughly chopped coriander, roughly chopped peanuts (if giving to over 5's), chilli and fresh lime wedges.
If you want to make it ahead, it will keep in the fridge up to 3 days.
Peanut Butter: I use smooth but you can use crunchy peanut butter. Just make sure it's doesn't contain any sugar.
Make it more of a peanut soup consistency: Use 3 c | 750ml water
Calories: 241kcalCarbohydrates: 22gProtein: 11gFat: 15gSaturated Fat: 3gSodium: 300mgPotassium: 1028mgFiber: 6gSugar: 10gVitamin A: 10745IUVitamin C: 33mgCalcium: 136mgIron: 4mg
HAVE YOU MADE THIS RECIPE?
I'd love to see your creation!
Or just leave a comment below!