Savory African Peanut and Sweet Potato Stew
This hearty African-inspired stew is a delicious fusion of sweet and savory flavors, featuring sweet potatoes, creamy peanut butter, and a rich medley of spices. It's a versatile dish that allows for personalized customization. Feel free to add your choice of veggies like cauliflower for extra nutrition, or shredded chicken for protein. The choice of milk (cow, goat, or coconut) adds a unique authenticity to the flavor profile. If you enjoy spicy food, consider adding cayenne pepper for an extra kick. The stew comes together beautifully with tender okra, which adds a delightful texture to each bite.
2
Servings
600
Calories
17
Ingredients
Ingredients
carrots
4 (chopped)
celery ribs
2 (chopped)
onion
1/2 cup (chopped or minced flakes)
black pepper
1/8 teaspoon (ground)
turmeric
1/8 teaspoon (ground)
cinnamon
1/8 teaspoon (ground)
curry powder
1 1/2 teaspoons
clove
1/4 teaspoon (ground)
cardamom
1 dash (ground)
cayenne pepper
1/8 teaspoon (ground)
garlic cloves
2 (minced)
tomatoes
2 (diced)
sweet potatoes
2 (cubed)
water
3 cups
milk
1 cup (cow, goat, or coconut)
peanut butter
3/4 cup
okra
12 ounces (chopped, frozen)
Instructions
1
1. In a Dutch oven, heat a bit of oil over medium heat and add the chopped carrots, celery, and onion along with the black pepper, turmeric, cinnamon, curry powder, clove, and cardamom. Sauté the mixture gently, stirring occasionally.
2
2. After about 2 minutes, add the minced garlic to the pot. Stir constantly to prevent burning, cooking until the mixture is fragrant, an additional 2 minutes.
3
3. Stir in the cubed sweet potatoes and diced tomatoes, mixing well to incorporate the flavors.
4
4. Pour in the water and your choice of milk (cow, goat, or coconut). Bring the stew to a simmer and cook until the sweet potatoes are tender, about 20 minutes.
5
5. Using an immersion blender, carefully puree the stew until smooth, adjusting consistency with additional water or milk as needed.
6
6. Add the peanut butter and chopped okra. Continue to simmer on low until the stew thickens to your desired consistency, stirring occasionally to prevent sticking. Be cautious as the mixture might splatter.
7
7. Taste and adjust seasoning if needed. If desired, garnish with fresh cilantro or add shredded chicken before serving.
Nutrition Information
30g
Fat
70g
Carbs
22.5g
Protein
15g
Fiber
15g
Sugar
900mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the flavor profile of Savory African Peanut and Sweet Potato Stew?
This hearty stew is a delicious fusion of sweet and savory flavors, combining creamy peanut butter with a rich medley of spices like cinnamon, clove, and curry.
How many servings does this recipe provide?
This recipe is designed to make 2 servings.
Is this African Peanut Stew gluten-free?
Yes, based on the ingredients listed, this recipe is naturally gluten-free.
Can I make this recipe vegan?
Yes, you can make it vegan by choosing coconut milk as your milk option.
How many calories are in one serving?
Each serving contains approximately 600 calories.
What type of milk can I use in this stew?
You can use cow, goat, or coconut milk depending on your preference and dietary needs.
How much peanut butter is required for the recipe?
The recipe calls for 3/4 cup of peanut butter.
Can I add meat to this vegetarian stew?
Yes, you can add shredded chicken if you want to increase the protein content.
What is the protein content per serving?
There are 22.5 grams of protein in each serving.
Is this stew spicy?
The base recipe is savory, but you can add 1/8 teaspoon of cayenne pepper for an extra kick.
What kind of okra should I use?
The recipe specifies using 12 ounces of chopped, frozen okra.
How do I achieve a smooth consistency for the stew?
Use an immersion blender to carefully puree the stew after the sweet potatoes are tender.
What vegetables are included in the base?
The base includes carrots, celery, onion, garlic, tomatoes, and sweet potatoes.
What spices give the stew its signature flavor?
The stew uses a blend of black pepper, turmeric, cinnamon, curry powder, clove, and cardamom.
How much fiber is in this dish?
This stew is very high in fiber, providing 15 grams per serving.
How long do the sweet potatoes need to cook?
The sweet potatoes should be simmered for about 20 minutes or until they are tender.
Can I add other vegetables like cauliflower?
Yes, adding cauliflower is recommended for extra nutrition.
What is the sodium content of this recipe?
Each serving contains approximately 900mg of sodium.
How do I prevent the garlic from burning?
Stir the minced garlic constantly and only cook it for about 2 minutes until fragrant.
What garnish goes well with this stew?
Fresh cilantro is a highly recommended garnish for this dish.
What should I do if the stew is too thick?
You can adjust the consistency by adding a little more water or milk.
How much fat is in a serving?
There are 30 grams of fat per serving, largely from the peanut butter and milk.
Is there any sugar in this recipe?
There are 15 grams of sugar per serving, occurring naturally in the vegetables and milk.
What cooking equipment is recommended?
A Dutch oven is recommended for sautéing and simmering the stew.
When do I add the okra?
Add the okra after pureeing the base of the stew, then continue to simmer until thickened.
How many total ingredients are in this recipe?
There are 17 ingredients total, including spices and liquids.
What is the texture of the okra in the stew?
The okra adds a delightful and unique texture to each bite of the thick stew.
Is it necessary to stir the stew while it thickens?
Yes, you should stir occasionally to prevent the mixture from sticking to the bottom or splattering.
Can I use minced flakes instead of fresh onion?
Yes, the recipe allows for either chopped fresh onion or minced flakes.
How much water is used in the recipe?
The recipe requires 3 cups of water.