African vegetable stew with sweet potato and peanuts
Discover a hearty and flavorful African Vegetable Stew featuring sweet potatoes, tomatoes, and a rich blend of spices. Enhanced with creamy coconut milk and crunchy peanuts, this wholesome dish is a perfect balance of sweet and savory. Ideal for a comforting dinner, it's packed with nutritious vegetables like onion, celery, carrots, and spinach, making it both delicious and healthy. Ready to invigorate your taste buds with every spoonful!
- 15 Feb 2025
- Cook time 35 min
- Prep time 15 min
- 4 Servings
- 13 Ingredients
African vegetable stew with sweet potato and peanuts is a wholesome and hearty dish that brings together the rich flavors of Africa. With its combination of sweet potatoes, tomatoes, and peanuts, this stew offers a wonderful balance of sweetness, creaminess, and savory goodness. It’s a perfect dish for those looking for a nutritious and flavorful meal that’s also vegetarian-friendly.
Ingredients:
Instructions:
- Finely chop the onion, celery, and carrot.
- Mince the garlic cloves.
- Peel and chop the sweet potatoes into 1-inch cubes.
- Chop the tomatoes if using fresh.
- Roughly chop the peanuts if they are whole.
- Heat 2 tsp of olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, celery, and carrot. Sauté for about 5-7 minutes, until the vegetables soften and the onion becomes translucent.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in 1 tablespoon of curry powder. Cook for 1-2 minutes, stirring constantly to fully incorporate the spices and release their aroma.
- Add the chopped sweet potatoes and tomatoes to the pot. Stir to combine with the sautéed vegetables and spices.
- Pour in 1 cup of water and 1 cup of coconut milk. Stir to combine all the ingredients.
- Add 1 teaspoon of sugar to balance the flavors.
- Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork. Stir occasionally to prevent sticking.
- Once the sweet potatoes are tender, stir in the roughly chopped peanuts.
- Add the spinach and stir until it wilts, which should take about 2-3 minutes.
- Taste the stew and season with salt and pepper to your liking.
- Serve the African vegetable stew hot, garnished with additional peanuts if desired.
Tips:
- For an added layer of flavor, consider roasting the sweet potatoes before adding them to the stew.
- If you prefer a spicier stew, you can add a pinch of cayenne pepper or some chopped chili.
- Using fresh tomatoes will give the stew a bright and fresh flavor, but canned tomatoes can be used as a convenient alternative.
- Feel free to experiment with other vegetables, such as bell peppers or zucchini, to customize the stew to your liking.
- Garnish with additional peanuts or fresh herbs like cilantro for a burst of extra flavor and texture just before serving.
This African vegetable stew with sweet potato and peanuts is a delightful and nourishing dish that brings warmth and comfort to the table. The combination of tender sweet potatoes, flavorful spices, and creamy coconut milk, complemented by the crunch of peanuts and the freshness of spinach, creates a meal that is both satisfying and delicious. Serve it as a standalone dish or with rice or bread to soak up the rich and flavorful broth.
| Nutrition Facts | |
|---|---|
| Serving Size | 610 grams |
| Energy | |
| Calories 490kcal | 24% |
| Protein | |
| Protein 11g | 8% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 15g | 38% |
| Sugar 20g | 21% |
| Fat | |
| Fat 24g | 27% |
| Saturated 13g | 45% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 2020ug | 225% |
| Choline 60mg | 11% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 4.42mg | 28% |
| Vitamin B6 0.83mg | 49% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 39% |
| Vitamin E 3.03mg | 20% |
| Vitamin K 130ug | 111% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.80mg | 89% |
| Iron, Fe 3.82mg | 35% |
| Magnesium, Mg 150mg | 35% |
| Phosphorus, P 290mg | 23% |
| Potassium, K 1660mg | 49% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 2.00mg | 18% |
| Water | |
| Water 500g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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