African-Style Peanut Stew
This African-style peanut stew combines sweet potatoes, green beans, and black-eyed peas in a creamy peanut-based broth seasoned with ginger, garlic, cinnamon, and cumin. The spices build warmth and depth while the vegetables soften into a rich, comforting and hormone-friendly stew. Sweet potatoes provide fiber and natural sweetness, while black-eyed peas and peanut butter add plant-based protein that makes the dish naturally filling.
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Ingredients
(see printable recipe card down below)
SERVINGS: 6 | Start to finish: 30 minutes
3 cloves garlic, minced
½ cup (15 g) loosely packed fresh cilantro leaves and stems
1 can (212 g / 15 oz each) diced tomatoes, no salt added
½ cup (128 g) natural peanut butter
2 tsp (5 g) ground cumin
½ tsp (1 g) ground cinnamon
¼ tsp (0.5 g) cayenne pepper
¼ tsp (1.5 g) salt
3 cups (720 ml) water
1 medium sweet potato (200 g), peeled and cut into 1-inch / 2.5 cm chunks
2 cups (200 g) green beans, chopped
1 can (425 g / 15 oz) black-eyed peas, drained and rinsed
¼ cup (36 g) chopped unsalted peanuts
How to Make This
In a blender or food processor with the knife blade attached, blend the garlic, cilantro, the tomatoes with their juice, peanut butter, cumin, cinnamon, cayenne, and salt until pureed.
In a large pot or Dutch Oven over medium heat, add the water, sweet potatoes and green beans. Cover and cook until tender, about 20 minutes, or until you can pierce the potatoes easily with a fork.
Add the peanut butter mixture and the black eyed peas; stir gently to combine and cook until heated through.
Serve topped with chopped peanuts
Before You Go
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
African Style Sweet Potato Peanut Stew
This African Sweet Potato Peanut Stew is a plant-based version with a blend of spices like ginger, garlic, cinnamon and cumin, along with green beans, sweet potatoes and black-eyed peas that balance perfectly with the savory peanut buttery base. This stew is delicious served alone but you can make the recipe stretch a bit further by serving over white rice, millet or couscous.
Ingredients
- 3 cloves garlic, peeled
- ½ cup loosely packed fresh cilantro leaves and stems
- 2 (15 ounces) cans diced tomatoes
- ½ cup creamy or chunky peanut butter
- 2 teaspoons ground cumin
- ½ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper
- ¼ teaspoon salt
- 3 cups water
- 2 medium sweet potatoes, peeled and cut into 1-inch chunks
- 1 package (16 ounces) frozen whole or cut green beans
- 1 (15 ounce) can black-eyed peas, drained and rinsed
Instructions
- In a blender or food processor with the knife blade attached, blend the garlic, cilantro, 1 can of the tomatoes with their juice, peanut butter, cumin, cinnamon, cayenne, and salt until pureed.
- In a large pot or Dutch Oven over medium heat, add the water, 1 can diced tomatoes, sweet potatoes and green beans. Cover and cook until tender, about 15 minutes, or until you can pierce the potatoes with a fork.
- Pour in the peanut butter mixture and the black eyed peas; stir gently to combine.
- Serve topped with chopped peanuts.
Nutrition Info
Calories
303Fat (grams)
12 gSat. Fat (grams)
2 gCarbs (grams)
43 gFiber (grams)
9 gNet carbs
34 gSugar (grams)
12 gProtein (grams)
11 gSodium (milligrams)
455 mgCholesterol (grams)
0 mgNutrition info provided as a courtesy and basic guideline. Estimations do not include optional ingredients. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
