West African Spiced Peanut and Sweet Potato Stew
This rich and aromatic soup, inspired by the traditional West African Groundnut Stew, combines the buttery texture of sweet potatoes with creamy peanut butter, creating a heavenly balance of sweetness and savory notes. Enriched with the flavors of ginger, garlic, and warm spices, this nourishing recipe makes for a hearty meal, perfect for cold evenings or when you're seeking comfort in a bowl. The recipe is versatile, allowing you to adjust the ingredients and spices to your preference, and can be made with either chicken or vegetable broth to cater to different dietary needs.
4
Servings
190
Calories
19
Ingredients
Ingredients
peanut oil
1/2 tablespoon
onion
1/2 cup (coarsely chopped)
garlic cloves
2 (minced)
ginger
1 teaspoon (minced)
ground coriander
2 teaspoons
cayenne pepper
1/8 teaspoon
cabbage
3 cups (shredded)
sweet potato
1 (diced)
eggplant
1 (diced (optional))
chicken or vegetable broth
15 ounces (can)
diced tomatoes
15.5 ounces (can)
apple juice
5.5 ounces (can)
salt
1/4 teaspoon
peanut butter
2.5 tablespoons
lemon
1/2 (juice of)
parsley
to taste (chopped)
cilantro
to taste (chopped)
peanuts
to taste (roasted)
coconut
to taste (optional, flaked)
Instructions
1
In a large pot, heat the peanut oil over medium-high heat. Add the coarsely chopped onion and sauté for about 3-4 minutes, until the onion begins to lightly brown and turn translucent. Stir frequently to avoid burning.
2
Reduce the heat to low and add the minced garlic and ginger. Sauté for an additional 2 minutes, stirring occasionally until the aromas are released.
3
Add the ground coriander and cayenne pepper, stirring continuously for another minute to toast the spices and enhance their flavors.
4
Increase the heat back to medium and stir in the shredded cabbage, diced sweet potato, and optional eggplant. Pour in the chicken or vegetable broth, diced tomatoes, apple juice, and season with salt.
5
Cover the pot with a lid, leaving a small gap, and bring the mixture to a gentle boil. Once boiling, reduce the heat and allow it to simmer for about 15 minutes, stirring occasionally.
6
Check the doneness of the sweet potatoes by piercing them with a fork. They should be soft but not falling apart. Turn off the heat and stir in the peanut butter until it melts and is well incorporated. Finally, add the lemon juice and stir to combine.
7
Serve the stew in bowls, garnished with freshly chopped cilantro, parsley, roasted peanuts, and, if desired, a sprinkle of coconut flakes.
Nutrition Information
7.5g
Fat
25g
Carbs
5.5g
Protein
5g
Fiber
7.5g
Sugar
350mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is West African Spiced Peanut and Sweet Potato Stew?
It is a rich and aromatic soup inspired by traditional West African Groundnut Stew, featuring sweet potatoes, peanut butter, ginger, and garlic.
How many servings does this recipe provide?
This recipe is designed to make 4 servings.
What are the total calories per serving?
Each serving contains 190 calories.
How many ingredients are needed for this stew?
The recipe calls for a total of 19 ingredients, including spices and garnishes.
What kind of oil is used for the base?
The recipe specifies using 1/2 tablespoon of peanut oil.
How should the onion be prepared?
The onion should be coarsely chopped before sautéing.
How much garlic and ginger are required?
The recipe requires 2 minced garlic cloves and 1 teaspoon of minced ginger.
What spices are used to flavor the stew?
The stew is flavored with 2 teaspoons of ground coriander and 1/8 teaspoon of cayenne pepper.
How much cabbage is included in the recipe?
The recipe uses 3 cups of shredded cabbage.
What is the preparation for the sweet potato?
The sweet potato should be diced before being added to the pot.
Is there an optional vegetable in this stew?
Yes, adding 1 diced eggplant is an optional step.
What type of broth can I use?
You can use 15 ounces of either chicken or vegetable broth.
Does the recipe use canned tomatoes?
Yes, it requires one 15.5-ounce can of diced tomatoes.
Why is apple juice included in the ingredients?
A 5.5-ounce can of apple juice is added to provide a hint of sweetness and acidity.
How much peanut butter is needed?
The recipe calls for 2.5 tablespoons of peanut butter.
When is the lemon juice added?
The juice of half a lemon is stirred in at the very end after the heat is turned off.
What is the fat content per serving?
Each serving contains 7.5g of fat.
How many carbohydrates are in each serving?
There are 25g of carbohydrates per serving.
What is the protein content of the stew?
Each serving provides 5.5g of protein.
How much fiber is in this recipe?
This recipe contains 5g of fiber per serving.
What is the sugar content per serving?
The stew contains 7.5g of sugar per serving.
How much sodium is in one serving?
There is 350mg of sodium per serving.
How long should the onions be sautéed?
Onions should be sautéed for 3-4 minutes until lightly brown and translucent.
At what heat should the garlic and ginger be cooked?
The garlic and ginger should be sautéed on low heat for an additional 2 minutes.
How long does the stew need to simmer?
The stew should simmer for approximately 15 minutes.
How do I know when the sweet potatoes are done?
The sweet potatoes are done when they are soft enough to be easily pierced with a fork.
What garnishes are suggested?
Recommended garnishes include chopped cilantro, parsley, roasted peanuts, and optional coconut flakes.
Is this recipe suitable for vegetarians?
Yes, it is suitable for vegetarians if vegetable broth is used instead of chicken broth.
Can I adjust the spices in this recipe?
Yes, the recipe is versatile and allows you to adjust ingredients and spices to your preference.
What is the texture of the final stew?
The stew has a buttery and creamy texture thanks to the combination of sweet potatoes and peanut butter.