Vegan peanut and sweet potato stew
Experience the comforting richness of our Vegan Peanut and Sweet Potato Stew. Made with tender sweet potatoes, creamy peanut butter, and a medley of vegetables like black beans, kale, and peas, this dish is a hearty, nutrient-packed delight. Enhanced with zesty ginger, garlic, and a touch of red pepper, it offers a perfect balance of flavors. Ideal for a wholesome family dinner or a cozy meal prep option, this stew will warm your heart and soul. Gluten-free and protein-rich, it's a must-try for anyone looking to enjoy a satisfying plant-based meal.
- 14 Apr 2024
- Cook time 25 min
- Prep time 5 min
- 6 Servings
- 15 Ingredients
This hearty Vegan Peanut and Sweet Potato Stew is a perfect blend of warming spices, creamy peanut butter, and healthy vegetables. Whether you're vegan or just looking to add more plant-based meals to your diet, this stew will leave you feeling satisfied and nourished.
Ingredients:
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
- Add the minced garlic, grated ginger, and red pepper flakes. Sauté for another 2 minutes, until fragrant.
- Pour in the canned tomatoes, including the juice, and stir well to combine.
- Add the peanut butter and mix thoroughly until the peanut butter has melted into the tomato mixture.
- Pour in the vegetable broth and stir well.
- Add the diced sweet potato, ensuring it is fully submerged in the liquid.
- Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, or until the sweet potato is tender.
- Once the sweet potato has softened, add the black beans, peas, and chopped kale to the pot.
- Stir well to combine, letting the kale wilt and the beans and peas heat through, about 5-7 minutes.
- Add the chopped fresh coriander leaves to the pot.
- Season with salt and black pepper to taste. Stir well.
- Remove from heat and let the stew sit for a few minutes to develop flavors before serving.
- Ladle the stew into bowls and garnish with additional coriander leaves if desired.
Tips:
- For a smoother texture, you can blend part of the stew before adding the kale and peas.
- Feel free to adjust the spice level by adding more or less red pepper to suit your taste.
- Lime juice can be added at the end for a touch of acidity and brightness.
- Consider garnishing with chopped peanuts and fresh cilantro for added texture and aroma.
- Serve with rice, quinoa, or crusty bread to make it a complete and filling meal.
This Vegan Peanut and Sweet Potato Stew is a comforting and nutritious dish that's sure to be a hit. Packed with flavor and easy to make, it's perfect for a weeknight dinner or meal prep for the week. Enjoy the rich, creamy texture and the variety of vegetables in every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 10g | 27% |
| Sugar 8g | 8% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.97g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 260ug | 28% |
| Choline 45mg | 8% |
| Vitamin B1 0.67mg | 56% |
| Vitamin B2 0.30mg | 23% |
| Vitamin B3 4.65mg | 29% |
| Vitamin B6 0.37mg | 21% |
| Vitamin B9 100ug | 25% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 41% |
| Vitamin E 3.05mg | 20% |
| Vitamin K 100ug | 82% |
| Minerals | |
| Calcium, Ca 140mg | 10% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 3.09mg | 28% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 710mg | 21% |
| Selenium, Se 3.01ug | 5% |
| Sodium, Na 570mg | 38% |
| Zinc, Zn 1.40mg | 13% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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