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!

27 Apr 2024
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:

2 tsp olive oil

1 onion

160g

1 stalk celery

130g

1 carrot

60g

2 garlic cloves

1 tbsp curry powder

16g

4 sweet potatos

1000g

1 lb tomatoes

450g

1 cup water

250g

1 cup coconut milk

230g

1 tsp sugar

1/3 cup peanuts

50g

3 cups spinach

90g

Instructions:

1. Prepare the Ingredients:
- 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.

2. Sauté Aromatics:
- 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.

3. Add Curry Powder:
- Stir in 1 tablespoon of curry powder. Cook for 1-2 minutes, stirring constantly to fully incorporate the spices and release their aroma.

4. Add Sweet Potatoes and Tomatoes:
- Add the chopped sweet potatoes and tomatoes to the pot. Stir to combine with the sautéed vegetables and spices.

5. Add Liquid Ingredients:
- 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.

6. Simmer the Stew:
- 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.

7. Add Peanuts and Spinach:
- 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.

8. Season and Serve:
- 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	20%
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	0%
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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Vegetable stir fry

Tossed in a savory mix of olive oil, soy sauce, and chili sauce, this quick recipe is perfect for a nutritious meal.

28 May 2024

Pork tenderloin with apricot mustard

Perfect for a special dinner or a weeknight treat.

03 Jun 2024

Chicken, pea and potato curry

Easy to prepare and bursting with rich, aromatic goodness.

05 Apr 2024

South american roast chicken with guacamole

Perfect for a festive meal that will delight your taste buds.

12 Apr 2024

Garlic parmesan salmon with roasted asparagus

Indulge in a mouthwatering Garlic Parmesan Salmon with Roasted Asparagus — a perfect blend of succulent salmon topped with creamy butter, zesty lemon juice, sharp parmesan, and a hint of black pepper, served with tender roasted asparagus for a delightful, nutrient-rich meal.

09 Mar 2024