This vegan West African Peanut Stew is a hearty, comforting dish packed with vibrant vegetables, creamy peanut butter, and warming spices.
Rich in plant-based protein and fiber, it supports digestion and provides sustained energy, while being low in saturated fat.
Quick to prepare and naturally flavorful, it’s perfect for everyday dinners, meal prep, or cozy weekend meals that satisfy both the palate and the body.
West African Peanut Stew
Equipment
- 1 large heavy-based saucepan or shallow frying pan
- 1 Food processor
- Measuring spoons and cups
- Knife and chopping board
- Stirring spoon
Ingredients
For the Stew:
- 1 –2 tbsp peanut oil
- 500 g sweet potatoes peeled and diced
- 1 x 400 g can black-eyed peas drained and rinsed
- ½ fresh red Scotch bonnet chili deseeded and kept whole (optional)
- 3 tbsp tomato purée
- 1 x 400 g can chopped tomatoes
- 500 ml vegetable stock
- 125 g natural smooth peanut butter
- 200 g fresh spinach chopped
- 1 tbsp fresh lemon juice
- A handful fresh coriander roughly chopped
- 2 spring onions finely sliced
- 1 fresh red chili deseeded and finely sliced
- Salt and black pepper to taste
For the Spice Paste:
- 2 medium onions roughly chopped
- 5 garlic cloves roughly chopped
- 1 thumb-sized piece fresh ginger peeled and chopped
- 1 tsp paprika
- 2 tsp ground coriander
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 1 tsp ground fenugreek
- ½ –1 fresh red Scotch bonnet chili deseeded and chopped (to taste)
- Pinch of salt
Instructions
- Prepare the Spice Paste: Begin by making the aromatic spice paste. In a food processor, combine the roughly chopped onions, garlic cloves, peeled ginger, paprika, ground coriander, turmeric, cumin, fenugreek, deseeded Scotch bonnet chili (adjust based on your heat preference), and a pinch of salt. Blitz everything until it forms a coarse, fragrant paste. This paste is the flavor foundation of the stew, giving it depth and a warming, slightly smoky character.
- Heat the Oil: Pour 1 tablespoon of peanut oil into a large, heavy-based saucepan or a shallow frying pan. Heat the oil over medium–low heat until it shimmers lightly. The oil will help release the flavors of the spices and prevent the paste from sticking to the pan. If your pan is very large, you may add an extra teaspoon to ensure even cooking.
- Cook the Spice Paste: Add the prepared spice paste to the heated oil. Sauté the paste gently for about 10 minutes, stirring frequently. You want it to soften and release its aromas without burning. If the paste begins to stick, add a splash more oil or a tablespoon of water. Cooking the paste slowly allows the raw flavors to mellow and creates a rich, rounded base for the stew.
- Add the Sweet Potatoes and Beans: Once the paste is fragrant and lightly golden, stir in the diced sweet potatoes and drained black-eyed peas. If you’re using the Scotch bonnet for mild heat, place the deseeded whole chili in the pan at this stage. Add the tomato purée and mix thoroughly so that all the vegetables are coated with the paste. This helps the flavors penetrate the sweet potatoes and beans during simmering.
- Pour in Tomatoes and Stock: Open the can of chopped tomatoes and pour them into the pan, followed by the vegetable stock. Stir everything together gently, ensuring the peanut butter will later blend smoothly. The liquid should cover most of the vegetables. If needed, you can add a little extra stock or water to achieve your desired stew consistency.
- Incorporate Peanut Butter: Add the smooth peanut butter to the pan. Stir vigorously until it fully melts into the liquid, creating a creamy, rich texture. Peanut butter not only thickens the stew but also infuses it with healthy plant-based fats and protein, giving it that signature West African flavor.
- Season and Simmer: Season the stew with salt and freshly cracked black pepper to taste. Cover the pan with a lid and bring it to a gentle boil. Once it reaches a boil, reduce the heat to low and let it simmer uncovered for 25 minutes. Stir occasionally to prevent sticking and ensure even cooking. During this time, the sweet potatoes will soften, the beans will absorb the flavors, and the stew will thicken beautifully.
- Wilt the Spinach: After 25 minutes, remove the pan from heat. Stir in the chopped fresh spinach and let it sit in the hot stew for 5 minutes. The residual heat will gently wilt the spinach, preserving its bright color and delicate texture while adding extra nutrients, including iron and fiber.
- Add Fresh Finishing Touches: To finish, stir in the fresh lemon juice, chopped coriander, sliced spring onions, and finely sliced fresh red chili. These fresh ingredients provide brightness, herbaceous flavor, and a little extra zing, balancing the richness of the peanut butter and spices. Taste the stew and adjust the seasoning with additional salt or pepper if needed.
- Serve and Enjoy: Spoon the stew into bowls while warm.It pairs wonderfully with lightly fried plantains, a fresh salad, or steamed rice. The result is a satisfying, protein- and fiber-rich meal with layers of flavor, perfect for a cozy dinner or a make-ahead meal that reheats beautifully.
Notes
- Use firm, fresh sweet potatoes for the best texture; they hold together well during simmering.
- If you prefer a milder heat, leave the Scotch bonnet whole and remove it after cooking. The flavor will infuse the stew without overwhelming spiciness.
- Smooth peanut butter works best for a creamy consistency, but natural or crunchy varieties can also be used depending on preference.
- Rinsing canned black-eyed peas reduces excess sodium and prevents the stew from becoming too thick or salty.
- This recipe is naturally gluten-free, dairy-free, and rich in plant-based protein and fiber, making it a balanced, nutritious choice for everyday meals.
Chef’s Secrets: Unlock Maximum Flavor
For the most flavorful stew, take your time cooking the spice paste.
Sautéing it slowly allows the raw aromatics and spices to mellow and develop a deep, rich base.
Toasting the peanut butter lightly in a small pan before adding it to the stew can also intensify its nutty aroma.
When choosing your Scotch bonnet chili, consider the ripeness: brighter red chillies tend to be hotter, while slightly green ones offer a milder, fruity heat.
Finally, letting the stew rest for a few minutes after cooking allows the flavors to meld beautifully before serving.
Serving Suggestions: Delicious Ways To Enjoy
This peanut stew is incredibly versatile.
Serve it over steamed rice, quinoa, or couscous to soak up the creamy sauce.
For a classic West African pairing, try lightly fried plantains alongside the stew—they add sweetness and contrast.
Fresh, crunchy coleslaw or a simple green salad provides brightness and texture, balancing the rich, nutty flavors.
Garnish with extra coriander, spring onions, or a drizzle of lemon juice for a refreshing finish that enhances both taste and presentation.
Storage Tips: Keep Stew Fresh Longer
Store leftover stew in an airtight container in the refrigerator for up to 4 days.
It reheats beautifully on the stovetop over low heat or in the microwave, with a splash of water or vegetable stock to restore creaminess if needed.
For longer-term storage, freeze the stew in individual portions for up to 3 months.
When thawing, do so overnight in the refrigerator and reheat gently to preserve the texture of the sweet potatoes and spinach.
Frequently Asked Questions
1. Can I make this stew spicier or milder?
Yes! Adjust the heat by using more or fewer Scotch bonnet chillies, or by keeping them whole and removing them after cooking.
You can also add a pinch of smoked paprika or cayenne for extra warmth without changing the flavor profile too much.
2. Can I use other beans instead of black-eyed peas?
Absolutely. Chickpeas, kidney beans, or cannellini beans all work well.
Keep in mind that cooking times may vary slightly if using dried beans, so ensure they are fully cooked before adding them to the stew.
3. Is this stew suitable for meal prep?
Yes, it’s perfect for meal prep. The flavors actually deepen after a day, making it ideal for reheating throughout the week.
Portion it into airtight containers and store in the fridge for up to 4 days or freeze individual portions for longer storage.
4. Can I make this stew nut-free?
Yes. Replace the peanut butter with tahini or sunflower seed butter for a nut-free version.
The stew will remain creamy and flavorful, though the taste will differ slightly from the traditional peanut version.
5. Can I add other vegetables?
Certainly! Carrots, bell peppers, or butternut squash are excellent additions.
Add them at the same stage as the sweet potatoes to ensure they cook through.
This allows you to customize the stew based on seasonal produce or your family’s preferences.
