Rich & Creamy Plant Based West African-Inspired Peanut Stew

Plant Based African Peanut Stew

Peanut stews are found throughout West Africa. Senegal, Gambia, Ghana, and Nigeria all claim peanut stew traditions that can vary from region to region. Our whole food plant based interpretation of this popular dish, sometimes called Maafe, Nkate, or Nkawan, was introduced in 2017 and since then, it’s been an all-time favorite of our community. While ingredients and styles can differ, a rich broth that includes tomatoes and peanuts is consistent across the board, and our variation is no different. Rich spices and flavorful veggies round it out. This West African-Inspired Peanut Stew is a rich, creamy crowd-pleaser.

There are hundreds of posts in our private Facebook group raving about how rich, creamy, delicious, and magical this soup is. Here’s what they say:

West African-Inspired Peanut Stew… I seriously think it is the most delicious thing I have ever eaten 🤩🤩🤩 my coworkers all asked for the recipe, my omni husband and my dad both were floored… winner winner chickenless dinner. 🤣

This is a regular staple dish of mine. It’s a “must-do” recipe! It’s a very satisfying dish, flavorful, beautiful…

It’s gluten-free, omnivores love it, kids love it, picky mothers-in-law love it, and you’ll love it, too. Have a peanut allergy? Don’t worry, we got you.

What you’ll need to make our West African-Inspired Peanut Stew

Spices: No Clean Food Dirty Girl recipe is complete without a carefully curated assortment of spices to complement and enhance the flavors of the dish. This stew includes spice trade staples like cumin, cinnamon, turmeric, chili, black pepper, cayenne, and clove. 

Sweet potatoes: We use sweet potatoes as they’re typically more accessible in America than the fresh yams African cooks may prefer. Despite some misleading marketing, yams and sweet potatoes are not the same thing, and they’re not strictly interchangeable. We’ve built the flavor profile accordingly to work with sweet potatoes’ mild earthy sweetness.

Ginger: Fresh ginger adds a lovely sharpness that cuts through the richness of the stew and helps balance it.

This is just the beginning of deliciousness.

No credit card or perfection required.

Tomatoes: Tomatoes’ acidity and deep umami taste help balance and ground the stew while deepening the flavor.

Peanut butter: Yep, this stew’s most important ingredient is peanut butter. You may not have considered putting peanut butter in soup, but we promise it works. It more than works, it sings! Peanut butter adds rich creaminess and toasty nuttiness. You can substitute with another nut or seed butter, but don’t skip it entirely. It’s absolutely key.

vegetarian African Peanut Stew recipe

Now, let’s make some stew!

First, measure out all of your spices into a small bowl and set aside. If you or a loved one doesn’t like spicy food, you can reduce or omit the cayenne. 

wfpb African Peanut Stew instructions

When you’re chopping, slicing, and dicing, you can put the sweet potatoes, onion, bell pepper, garlic, and ginger into one bowl and the tomatoes and peanut butter in another. Keep your chopped kale separate. 

gluten free African Peanut Stew

Getting everything together before cooking is called mise en place. We love doing this because it helps things come together quickly and reduces the likelihood of mistakes while you’re multitasking. Give it a try if you’ve never done it. Or don’t and say you did, we’ll never know.

Now that your mise en place is in place (see what we did there?), heat a large pot like a stockpot or dutch oven over medium heat long enough for it to warm up, about 2–5 minutes.

Dump in the bowl with your sweet potatoes, onion, bell pepper, garlic, and ginger. Let them cook for about three minutes, stirring occasionally. If things start to stick to the bottom of the pot, add a tablespoon or two of water at a time and stir. No need to measure, you have enough going on, just add a splash as needed and move on.

plant based African Peanut Stew recipe

Add the spices, stir to coat your veggies with them, and let them toast for about one minute. If they get too hot, they’ll go from toasty and aromatic to burned and bitter. While bitters can be fun in an adult beverage, we don’t want that in our soup, so we recommend you set a timer or listen to The White Stripe’s “Little Room” once. Up to you!

rich creamy African Peanut Stew instructions

Now that your spices are nice and toasty, add your tomatoes and peanut butter. Stir well and be sure to scrape up any stuck bits from the bottom of the pot. Finally, add the water and bring the soup to a boil. If your stovetop is a little underpowered, you can kick it up to medium-high, but we wouldn’t go much higher than that. 

How to cook vegan African Peanut Stew recipe

Once you’ve reached a boil, turn the heat to low, add the lid at an angle so there’s room for steam to escape, and let the soup simmer for about 20 minutes. Stir every so often to keep things from sticking.

After 20 minutes, remove the lid, add your chopped kale and let it simmer for 10 more minutes (without the lid). After that, your sweet potatoes should be fork-tender. If not, cook for a few more minutes and check again.

Vegan African Peanut Stew

You can serve your stew immediately with a few chopped peanuts on top or you can let it cool, store it in the fridge, and serve reheated the next day. The flavors will continue to meld and the stew will thicken as it cools. It only gets better.

If you have the patience to wait after smelling the incredible deliciousness that you’ve created, kudos to you! We, however, will be eating immediately and we hope you’ll pretend not to notice while we lick the bowl.

best African peanut soup in large black pot with sweet potatoes, kale and tomatoes

This recipe makes about eight cups or four full-sized servings and you can keep it in the fridge for about five days (if it lasts that long). It’s lovely served with a green salad or over cooked brown rice.

Peanut allergy got you down? 

We don’t think a peanut allergy should keep you or your loved ones from enjoying this West African-Inspired Peanut Stew, AKA possibly the most delicious soup in the world, so we’ve got you covered.

There are three substitution options that we recommend. Choose whichever works best for your situation and budget.

Almond butter: Rich in flavor and easily accessible, this is probably the simplest and least expensive option. However, its texture isn’t as smooth and creamy as peanut butter.

Sunflower butter: Sunflower butter, or sunbutter, is a great option for those with more general nut allergies. It’s creamy and nutty in flavor, but not quite as rich as peanut butter.

Cashew butter: This is probably the best option in terms of flavor and texture. However, it can be quite pricey and possibly difficult to find.

Plant Based African Peanut Stew
oil free African Peanut Stew

Have you made our West African-Inspired Peanut Stew? Did it blow your mind and convince all your friends that you’re a magical genius? Let us know in the comments below.

dairy free African Peanut Stew

Plant Based West African-Inspired Peanut Stew

Makes about 8 cups
Author: Molly Patrick

Ingredients

For the stew

  • 1 teaspoon cumin powder
  • ¾ teaspoon salt
  • ½ teaspoon cinnamon powder
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon chili powder
  • ¼ teaspoon black pepper (about 10 turns)
  • teaspoon cayenne powder (omit if you don't like spicy)
  • teaspoon clove powder
  • 3 cups sweet potatoes, cut into 1/2-inch chunks (about 2 small to medium-sized / 395 g)
  • 1 cup yellow onion, diced (160 g)
  • ½ cup red bell pepper, diced (75 g)
  • 1⅓ tablespoons garlic, minced (10 g)
  • 2 teaspoons ginger root, peeled and minced (8 g)
  • 3 cups canned crushed or diced tomatoes (730 g)
  • ½ cup peanut butter (130 g / no added salt or sugar / can sub with almond butter, sunflower seed butter, or cashew butter)
  • cups water (590 ml)
  • 3 cups kale, chopped (90 g)

For serving (optional)

  • peanuts, chopped (toasted or raw)

Instructions

  • In a small dish, mix together the cumin, salt, cinnamon, turmeric, chili powder, black pepper, cayenne, and clove powder. Set aside for now.  
  • Heat a large pot over medium heat for 3 minutes. Add the sweet potatoes, onion, bell pepper, garlic, and ginger. Cook for about 3 minutes, stirring occasionally. Add a splash of water and stir if things start to stick.
  • Add the spices that you set aside earlier and toast for 1 minute, stirring constantly. 
  • Add the tomatoes and peanut butter and stir until all the peanut butter is mixed in and any stuck bits of spices are loosened up from the bottom of the pot. 
  • Add the water, stir and bring to a boil. Reduce the heat to low and simmer for 20 minutes, with a lid on the pot at an angle. Stir every 5 minutes or so with a wooden spoon, making sure you get up any stuck bits from the bottom of the pot. 
  • Take off the lid, add the kale and simmer for an additional 10 minutes, with the lid off the pot, until the sweet potatoes are fork-tender. 
  • Garnish with chopped peanuts and serve immediately or cool and store in the fridge. The stew will thicken and the flavors will continue to meld as it cools. 

Here’s to licking the bowl.

Xo
Team Dirty

Note: This recipe was originally featured on a blog post about how Betty Haynes, a Plant Fueled Life member, went from eating meat, dairy, and processed foods to a whole food plant based diet.

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24 Comments

  1. Danielle Goodrich on January 5, 2019 at 6:53 pm

    I can’t wait to try this recipe. I always get the p-nut soup at our local whole food store and I know this will be so much better without all the oil and sugar. Thank you, thank you!

    • Molly Patrick on January 5, 2019 at 8:21 pm

      Oh yeah! I am going to eat the last bit I have in my fridge for dinner tonight!
      Keep us posted.
      xo
      Molly

    • Marie on February 20, 2019 at 1:39 pm

      I added a can of garbanzos to this soup so I could get my beans in! Delicious!

  2. Nicole in VT on January 9, 2019 at 4:47 pm

    Another inspiring post – AND, I just made the stew and it is OUT OF THIS WORLD!! This one will go in the “rinse and repeat” folder for sure. Thank you!

    • Karen on February 7, 2020 at 12:33 pm

      Yes adding garbanzos to it makes this recipe almost identical to Angela Liddon’s soul southing african peanut stew <3

  3. Heidi on January 9, 2019 at 6:03 pm

    This stew is delicious! I just cut the salt back by half, and it had plenty of flavor! I had to leave before the final 10 minutes, so I turned off the heat, stirred in the kale, and shut the lid, leaving it on the burner. When I returned later, I dug in – Yum! Thick and hearty, and I’ll bet it would be good with some chickpeas added another day!

  4. Hope on January 22, 2019 at 9:43 am

    How do I make this in the Instant Pot?

  5. Beverly Jensen on March 4, 2019 at 4:49 pm

    Aloha! Jill’s friends in the Kingdom of Hawaii! I’m finally on your website and LOVING IT!
    My daughter works in Africa and brought this recipe from one of the countries a few years ago. It’s fabulous and great for dinner parties. Everyone loves it, the kick! of spice, and it’s filling.
    I’ll be joining your tribe now! Buen provecho, as we say in Mexico, my latest stop!

    • Kerrie on May 6, 2019 at 6:05 am

      Can this amazing yummy-ness be made in a crockpot? I have not taken the plunge and splurged for an instapot yet… Hopefully I’ll talk myself into it soon ?

      • Kerrie on May 6, 2019 at 9:55 am

        Thanks Molly!!

  6. lisa on April 22, 2019 at 5:10 pm

    girlfriend…GIRLFRIEND! You are truly gifted! I decided a month ago to change my diet for health reasons. I thought it was going to be a difficult row to hoe and your FABULOUS recipes have made it so easy. This is the fourth one I have tried and it tastes so good, as the other three have!!! I thank you kindly and sincerely!!

    • Molly Patrick on May 6, 2019 at 6:40 am

      Hi Kerrie,
      I’m pretty sure it would do fine in a crockpot 🙂
      We like it best on the stove but whatever works best for you!
      xo
      Molly

  7. Nikki Beale on May 27, 2019 at 1:17 pm

    This was delicious! My absolute favourite so far.
    I’m making it again tomorrow as it’s my turn to cook for the family and I’m already planning to serve it next time we have friends round for dinner.

  8. Michelle Christine on November 11, 2019 at 12:04 pm

    Molly,

    Thank you for pushing me out of my comfort zone with exotic flavors and yumminess! I would have never guessed that tomatoes and peanut butter would create such a delicious soup. This will be on regular rotation at my house. 🙂

    Michelle

  9. Kate on November 11, 2019 at 7:57 pm

    I made this soup today and oh my goodness!!! So good!! A must try!! Thank you for the recipe! Will make again in future!!?

  10. Ria on March 16, 2020 at 7:06 pm

    It was really yummy. I did make some changes, I added some red curry paste that had a little kick, and mushrooms. I didn’t have kale so I used spinach. Unbelievably good! Thank you.

    • Molly Patrick on March 16, 2020 at 7:35 pm

      Your tweaks sound yummy!
      xo
      Molly

  11. Pam McRae on March 6, 2022 at 5:29 am

    5 stars
    I have loved this from the moment I read the recipe!
    I am considering starting up a support group for those that can’t seem to get enough of this incredible stew! I have also added broccoli to this and I just love it more!!

    • Team Dirty - Brittany on March 7, 2022 at 11:28 am

      Yes! My name is Brittany, and I am obsessed with African Peanut Stew! Broccoli sounds like an amazing addition, I’ll have to try that!

  12. Deidre on June 23, 2022 at 12:03 pm

    5 stars
    This is a favorite soup of ours! It sounds weird when I read the ingredients but the flavor is wonderful!!

  13. Bethany on November 10, 2022 at 7:35 am

    Has anyone subbed pumpkin for the sweet potatoes? If so would you recommend?

    • Stephanie from Team Dirty on November 10, 2022 at 9:18 am

      Hi Bethany,

      We haven’t tested that substitution, but you’re welcome to give it a try! Just be sure to peel and remove the seeds before cubing and adding to the soup. Pumpkin tends to be more subtle in flavor than sweet potato, so it may change the overall flavor profile and the cooking time may change as well, so keep an eye on things.

      Other types of squash like butternut or acorn could also be good ideas.

      Let us know how it turns out!
      Stephanie

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