Savory African Peanut Stew
Delight in the rich and hearty flavors of this Vegetarian Groundnut Stew inspired by traditional African recipes. The combination of tender sweet potatoes, vibrant cabbage, and fresh okra melds beautifully with the creamy peanut butter and aromatic spices, creating a comforting dish that is both nutritious and satisfying. Serve this savory stew over fluffy rice and complement with a medley of toppings, such as fresh herbs, tropical fruits, or crunchy peanuts, for an added layer of flavor and texture.
6
Servings
300
Calories
14
Ingredients
Ingredients
Chopped onions
2 cups (freshly chopped)
Peanut oil or vegetable oil
2 tablespoons (for sautéing)
Cayenne pepper
1/2 teaspoon (to taste)
Pressed garlic clove
1 teaspoon (freshly pressed)
Chopped cabbage
2 cups (freshly chopped)
Cubed sweet potatoes
3 cups (peeled and cut into 1-inch cubes)
Tomato juice
3 cups (fresh or store-bought)
Apple juice or apricot juice
1 cup (fresh or store-bought)
Salt
1 teaspoon (to taste)
Grated peeled fresh gingerroot
1 teaspoon (freshly grated)
Chopped fresh cilantro
1 tablespoon (optional, freshly chopped)
Chopped tomatoes
2 (freshly chopped)
Chopped okra
1.5-2 cups (freshly chopped)
Peanut butter
1/2 cup (smooth)
Instructions
1
In a large pot, sauté the chopped onions in peanut oil over medium heat for about 10 minutes, until they are softened and translucent.
2
Add cayenne pepper and pressed garlic to the pot, stirring well to combine, and sauté for an additional 2 minutes until fragrant.
3
Incorporate chopped cabbage and cubed sweet potatoes, cover, and sauté for a few minutes until the cabbage begins to wilt.
4
Pour in the tomato juice and apple (or apricot) juice, then add salt, grated ginger, chopped cilantro, and chopped tomatoes. Stir well to combine all ingredients.
5
Cover the pot and let the mixture simmer on low heat for about 15 minutes, or until the sweet potatoes are tender.
6
Stir in the chopped okra and simmer for an additional 5 minutes until the okra is cooked through.
7
Finally, blend in the peanut butter until smooth. Place the pot on a heat diffuser and allow the stew to simmer gently until you are ready to serve.
8
If the stew is too thick, add more juice or water to reach your desired consistency.
Nutrition Information
12g
Fat
40g
Carbs
9g
Protein
6.6g
Fiber
7.7g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Savory African Peanut Stew?
It is a rich and hearty vegetarian groundnut stew inspired by traditional African recipes, featuring sweet potatoes, cabbage, okra, and peanut butter.
Is this recipe vegetarian?
Yes, the recipe is categorized as a vegetarian groundnut stew.
Is this dish gluten-free?
Yes, according to the tags, this recipe is gluten-free.
How many servings does this recipe yield?
This recipe makes 6 servings.
What are the primary vegetables used in this stew?
The main vegetables are sweet potatoes, cabbage, onions, tomatoes, and okra.
Can I use vegetable oil instead of peanut oil?
Yes, the recipe allows for the use of either peanut oil or vegetable oil for sautéing.
How much peanut butter is required?
The recipe calls for 1/2 cup of smooth peanut butter.
What kind of juice is used in the base?
The stew uses a combination of 3 cups of tomato juice and 1 cup of apple or apricot juice.
How many calories are in one serving?
Each serving contains approximately 300 calories.
Is this recipe spicy?
It contains 1/2 teaspoon of cayenne pepper, which can be adjusted to taste.
How long should I sauté the onions?
The onions should be sautéed for about 10 minutes until softened and translucent.
What size should the sweet potatoes be cut?
The sweet potatoes should be peeled and cut into 1-inch cubes.
When should I add the garlic?
The pressed garlic should be added after the onions have sautéed for 10 minutes, then cooked for 2 more minutes.
How long do the sweet potatoes need to simmer?
The mixture should simmer for about 15 minutes until the sweet potatoes are tender.
When is the okra added to the pot?
The okra is added after the sweet potatoes are tender and is simmered for an additional 5 minutes.
Can I use fresh ginger?
Yes, the recipe specifically calls for 1 teaspoon of freshly grated peeled fresh gingerroot.
What if the stew is too thick?
If the stew is too thick, you can add more juice or water to reach your desired consistency.
What is the fat content per serving?
There is 12g of fat per serving.
How much protein does this stew provide?
Each serving provides 9g of protein.
Is the cilantro required?
No, the chopped fresh cilantro is listed as an optional ingredient.
What are the recommended toppings?
Suggested toppings include fresh herbs, tropical fruits, or crunchy peanuts.
How much fiber is in this dish?
There is 6.6g of fiber per serving.
What is the total carbohydrate count?
There are 40g of carbohydrates per serving.
How many fresh tomatoes are needed?
The recipe calls for 2 freshly chopped tomatoes.
Can I use apricot juice?
Yes, apricot juice is a suggested alternative if you do not have apple juice.
What should this stew be served over?
It is recommended to serve this savory stew over fluffy rice.
How many total ingredients are in this recipe?
There are 14 ingredients in total.
Should the peanut butter be smooth or crunchy?
The recipe specifies using smooth peanut butter.
How much okra do I need?
You will need between 1.5 to 2 cups of chopped okra.
Is there sugar in this recipe?
The recipe contains 7.7g of sugar per serving.