African vegetable stew with sweet potato and peanuts
This African vegetable stew combines sweet potatoes, tomatoes, and peanuts in a creamy coconut base, seasoned with curry for a rich, flavorful dish. It's a comforting and nutritious vegetarian meal that's easy to prepare.
Cook time 35 min
Prep time 15 min
Ingredients:
2 tsp olive oil1 onion
1 stalk celery
1 carrot
2 garlic cloves
1 tbsp curry powder
4 sweet potatos
1 lb tomatoes
1 cup water
1 cup coconut milk
1 tsp sugar
1/3 cup peanuts
3 cups spinach
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.
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.
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.
African vegetable stew with sweet potato and peanuts FAQ:
The stew should simmer for about 20-25 minutes after bringing it to a boil. This allows the sweet potatoes to become tender.
Sweet potatoes are done when they are tender enough to be easily pierced with a fork. Check them around the 20-minute mark.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave before serving.
You can substitute peanuts with toasted sunflower seeds or omit them entirely. Just adjust seasoning to maintain flavor.
A large pot or Dutch oven (at least 4-6 quarts) is ideal for making this stew, as it provides enough space for all the ingredients to cook evenly.
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.
Nutrition per serving
4 ServingsCalories 490kcal
Protein 11g
Carbohydrates 70g
Fiber 15g
Sugar 20g
Fat 24g