Peanut Stew with Sweet Potato, Cauliflower and Chickpeas
There is nothing better on a cold day than a bowl of this heart peanut stew with sweet potato, cauliflower and chickpeas! It’s incredibly nourishing, not to mention delicious.
I am a big fan of one-pot wonders, whether it’s soup, pasta, or even dessert! This peanut stew with sweet potato, cauliflower and chickpeas is just the next level of comforting.
Of course, the best part about it is the convenience of cooking everything together and the mind-blowing fusion of flavors you get as a result.
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Why You’ll Love This Recipe
- Adding nut butter to a stew is a great way to give the dish a creamy, velvety texture. Not to mention, peanut butter is usually very accessible.
- This peanut stew with sweet potato, cauliflower and chickpeas is the ideal meal prep recipe. It lends 4-6 servings, and you can easily double the ingredients for a larger batch.
- From a nutritional point of view, this meal has it all! Between chickpeas, peanut butter, sweet potatoes and other vegetables, you get a healthy dose of all essential macronutrients in one bowl.
- This peanut stew with sweet potato, cauliflower and chickpeas works as its own dish, but it can also be combined with rice as desired.
- It is SO EASY to make! Most of the cooking process is hands-off. If you’re using the slow cooker method, all you need to do is chop a few things.
Peanut Stew Inspiration
This vegetable and peanut stew is inspired by a West African dish also known as groundnut stew or maafe. This hearty and flavorful dish is a staple in many West African cuisines, particularly in countries like Senegal, Gambia, Mali, and Nigeria.
The main ingredients of peanut stew typically include:
- Peanut butter or ground peanuts. This is the key ingredient that gives the stew its rich and nutty flavor.
- Protein. Common protein sources in peanut stew include meat and fish. However, vegetarian and vegan variations may use tofu, beans, or lentils as a protein source.
- Vegetables. Various vegetables such as tomatoes, onions, garlic, sweet potatoes, carrots, bell peppers, and leafy greens like spinach or kale are often included to add depth of flavor and texture.
- Spices and herbs. Essential in any cuisine, spices and herbs play an important role in a peanut stew. They may include ginger, chili peppers, cumin, coriander, and curry, among others.
- Broth or stock. A liquid base such as vegetable broth or water creates the stew’s consistency and enhances its flavor.
The stew is usually cooked slowly to allow the flavors to meld together and to ensure that the ingredients become tender. You can enjoy it with rice, couscous, or a starchy side dish like fufu or yams.
While I would never claim it to be an authentic recipe, this peanut stew with sweet potato, cauliflower and chickpeas definitely pays tribute to maafe. The idea of using peanut butter in a stew is genius in itself as it makes the sauce so creamy and smooth.
The Magic of PB
Peanut butter adds several important elements to this peanut stew with sweet potato, cauliflower and chickpeas:
- Richness and creaminess. Peanut butter contributes a creamy texture to the stew, making it thicker and more luxurious. As it melts into the liquid and simmers with other ingredients, it helps create a smooth and velvety consistency.
- Nutty flavor. The primary flavor of peanut butter is, of course, peanuts. This nutty flavor is distinctive and adds depth to the overall taste of the stew. It provides a savory, slightly sweet, and earthy undertone that complements the other ingredients in the dish.
- Protein and nutrients. Peanut butter is rich in protein, healthy fats, and essential nutrients such as vitamin E, niacin, and magnesium. By incorporating peanut butter into the stew, you not only enhance its flavor and texture but also increase its nutritional value.
- Binding agent. Peanut butter acts as a binding agent in the stew, helping to thicken the sauce and unify the flavors of the various ingredients. It helps bring together the protein source, vegetables, spices, and other components into a cohesive and harmonious dish.
Overall, peanut butter is a crucial ingredient in peanut stew, contributing to its unique taste, texture, and nutritional profile. It elevates the dish, making it hearty, satisfying, and incredibly flavorful.
How to Make This Recipe
There are two main ways to make this dish. You can use a slow cooker and save yourself some effort, or you can use a stove top and save yourself some time.
Not everyone owns a slow cooker, which is why I am including stove top instructions. Heat a couple of tablespoons of oil in a large pot over medium heat.
Saute the onion, garlic, bell pepper, cauliflower, and sweet potato together until slightly the veggies soften slightly (about 8 minutes).
Add turmeric, paprika, curry powder, and soy sauce to the pot. Stir the spices in and cook for another couple of minutes until fragrant.
Next, it’s time to add the chickpeas, diced tomatoes, peanut butter, and vegetable broth. Bring the contents to a simmer and cover the pot with a lid. Cook on low for 25-30 minutes until sweet potatoes are done.
Before serving, stir in the kale and squeeze some lime juice for a hint of acidity. Serve on its own, over rice, or with your favorite type of bread.
The slow cooker method is perfect for those who just want to throw in the ingredients and forget about it for a while. Add all of the stew ingredients into the slow cooker, minus the kale and lime juice.
Stir everything together so that it cooks evenly, then set it to high for 6 hours. If you’re around, you can stir it from time to time, but that’s optional. Half an hour before the stew in ready, throw in the kale and lime juice.
Hack It!
- Naturally, this recipe is not suited for someone with a peanut allergy. However, if you don’t react to other types of nut and seed butters, I recommend trying this stew with cashew or sunflower seed butter.
- For a soy-free version, swap soy sauce for liquid aminos or add some salt to taste. To add umami quality to the dish without soy sauce, you might add some mushroom powder or nutritional yeast.
- Another “danger” of soy sauce is that it usually contains gluten. You can use the alternatives listed above or get your hands on tamari (gluten-free soy sauce).
- I always encourage you guys to get creative with the ingredients, especially if it helps you avoid food waste. If you have spinach instead of kale, or regular potatoes instead of sweet potatoes… That’s all good in my book!
- Wanna pack even more vegetables into your stew? Use the hidden veggie broth!
Other Recipes You’ll Love
- Creamy Wild Rice Soup
- 30 Clove Garlic Soup
- Marry Me Tuscan Vegetable Soup
- Red Lentil Coconut Curry
- Vegan Lasagna Soup
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The Recipe: Peanut Stew with Sweet Potato, Cauliflower and Chickpeas
Ingredients
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 1 red bell pepper, seeds removed, diced
- ½ head cauliflower, broken into florets
- 1 sweet potato, diced
- ½ tsp turmeric
- 1 tsp paprika
- 1 tbsp curry powder
- 3 tbsp soy sauce
- 15 oz chickpeas, one can, drained and rinsed
- 14 oz diced tomatoes, one can
- ½ cup peanut butter
- 3 cups vegetable broth
- 3 cups kale, chopped
- 1 lime, juiced
Equipment
- OR large pot
Instructions
- Slow cooker instructions: Add all ingredients except the kale and lime juice to a slow cooker. Mix well, and set to high for 6 hours, until cooked, stirring intermittently if possible. Half an hour before you have finished cooking the stew, add in the kale and lime juice.
- Stove top instructions: In a pot over medium heat, add 1 to 2 tablespoons of oil. Add the onion, garlic, bell pepper, cauliflower and sweet potato. Saute until slightly softened, approximately 8 minutes.
- Add the spices, including the turmeric, paprika, curry powder and soy sauce to the pot. Stir and saute until fragrant, approximately 3 minutes.
- Add the chickpeas, diced tomatoes, peanut butter and vegetable broth. Stir until mixed well. Bring to a boil, then simmer covered over low heat for 25 to 30 minutes. Before serving, stir in the kale and add lime juice, if desired.
- Enjoy on its own or with rice as desired.
