Hearty Vegan Sweet Potato & Peanut Stew
Warm up your dinner table with this Hearty Vegan Sweet Potato & Peanut Stew, a rich and flavorful dish inspired by traditional African cooking. This delightful stew combines tender sweet potatoes, vibrant vegetables, and a creamy coconut base, all infused with aromatic spices and the nutty goodness of peanuts. Perfect for cozy winter evenings or family gatherings, it’s 100% vegan, low-sodium, and kid-friendly. Serve it alone or over rice for a complete meal!
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
Peanut Oil
2 tablespoons (for cooking)
Curry Powder
1 tablespoon (for seasoning)
Onions
2 medium (diced)
Carrots
2 (diced)
Celery Ribs
4 (diced)
Garlic
2 teaspoons (minced)
Sweet Potatoes
2 lbs (peeled and chopped into chunks)
Low Sodium Vegetable Broth
2 cups (for soup base)
Whole Tomatoes
1 (28 ounce) can (drained and quartered)
Salt
1 teaspoon, divided (for seasoning)
Black Pepper
1/4 teaspoon (for seasoning)
Cayenne Pepper
1/4 teaspoon (for heat)
Chunky Peanut Butter
1/2 cup (for creaminess and flavor)
Roasted Peanuts
3 tablespoons (chopped, for garnish)
Light Coconut Milk
1/2 cup (for creaminess)
Instructions
1
Begin by peeling and chopping the sweet potatoes into bite-sized chunks. Dice the onions, carrots, and celery, and set aside. Drain the whole tomatoes and quarter them.
2
In a large Dutch oven or stockpot, heat 2 tablespoons of peanut oil over medium-high heat. Add the curry powder and sauté for 1 minute to release its flavors.
3
Add the diced onions, carrots, and celery to the pot. Cook for 3-4 minutes, stirring occasionally until the vegetables begin to soften.
4
Incorporate the minced garlic and cook for an additional minute, ensuring it doesn't burn.
5
Stir in the sweet potatoes, vegetable broth, and quartered tomatoes. Bring the mixture to a boil, then reduce the heat, cover, and let it simmer for 20-30 minutes, or until the sweet potatoes are tender.
6
Once the sweet potatoes are cooked, add 1/2 teaspoon of salt, black pepper, cayenne, roasted peanuts, peanut butter, and coconut milk to the stew. Stir well to combine and bring to a gentle simmer.
7
Cook for another 20 minutes, allowing the flavors to meld together. Adjust seasoning if necessary.
8
Serve hot, garnished with extra peanuts if desired, and enjoy this hearty stew as a satisfying meal for family and friends.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Vegan Sweet Potato & Peanut Stew?
It is a rich and flavorful dish inspired by traditional African cooking that combines sweet potatoes, vegetables, and a creamy coconut and peanut base.
Is this recipe vegan?
Yes, this recipe is 100% vegan as it uses plant-based ingredients like coconut milk and vegetable broth.
Is this stew gluten-free?
Yes, the Hearty Vegan Sweet Potato & Peanut Stew is naturally gluten-free.
What are the main ingredients for this stew?
The main ingredients include sweet potatoes, peanut oil, curry powder, chunky peanut butter, light coconut milk, and low-sodium vegetable broth.
How long does it take to cook the sweet potatoes?
The sweet potatoes should simmer for 20-30 minutes until they are tender.
What type of oil is recommended for this recipe?
Peanut oil is recommended to enhance the nutty flavor profile of the stew.
Can I use regular coconut milk instead of light?
Yes, you can use regular coconut milk for a richer and creamier texture.
What vegetables are included in the base of the stew?
The base is made with diced onions, carrots, and celery ribs.
Is this recipe spicy?
It has a mild kick from the curry powder and 1/4 teaspoon of cayenne pepper, which can be adjusted to your preference.
How do I prepare the whole tomatoes?
The 28-ounce can of whole tomatoes should be drained and quartered before adding them to the pot.
What type of peanut butter should I use?
Chunky peanut butter is recommended to add both creaminess and a bit of texture to the stew.
How much sweet potato is needed?
The recipe calls for 2 pounds of sweet potatoes, peeled and chopped into chunks.
Can I substitute the peanut butter if I have an allergy?
While the peanuts are a key flavor, you could try almond butter or sunflower butter, though the flavor profile will change significantly.
Is this stew low in sodium?
Yes, it uses low-sodium vegetable broth and limited added salt to keep sodium levels in check.
How should I serve this stew?
You can serve it alone as a hearty soup or over a bed of rice for a complete meal.
What should I use for a garnish?
Garnish the dish with chopped roasted peanuts for extra crunch and flavor.
Why do I sauté the curry powder?
Sautéing the curry powder in oil for about a minute helps to release its aromatic oils and deepen the flavor.
Is this recipe family-friendly?
Yes, it is kid-friendly and a great way to introduce children to vibrant, plant-based flavors.
Can I make this stew in advance?
Yes, the flavors often meld and improve after sitting, making it excellent for meal prep.
How many servings does this recipe provide?
While not explicitly stated, the 2 lbs of sweet potatoes and large can of tomatoes typically serve 4 to 6 people.
Can I use frozen sweet potatoes?
Yes, frozen sweet potato chunks can be used, though fresh sweet potatoes are preferred for the best texture.
What kind of broth is best?
A low-sodium vegetable broth is recommended to control the saltiness of the final dish.
How do I store leftovers?
Store any remaining stew in an airtight container in the refrigerator for up to 4-5 days.
Can this stew be frozen?
Yes, this stew freezes well. Store it in a freezer-safe container for up to 3 months.
Does the recipe require a specific pot?
A large Dutch oven or a heavy-bottomed stockpot is ideal for even cooking.
How much garlic is used?
The recipe calls for 2 teaspoons of minced garlic.
Can I add more greens to this recipe?
Yes, adding spinach or kale during the last 5 minutes of cooking is a great way to add more nutrients.
What is the inspiration for this dish?
This dish is inspired by traditional West African peanut stews, often known as Maafe.
How do I reheat the stew?
Reheat gently on the stovetop over medium heat, or in the microwave, adding a splash of water or broth if it has thickened too much.
What is the role of coconut milk in this recipe?
Coconut milk provides a creamy base and balances the savory spices and nuttiness of the peanut butter.