Today we are happy to share with you this easy-to-make, vegetarian soup that is just bursting with vitamins, protein, fiber, antioxidants, and other important nutrients. The delicious aroma from this nourishing stew is sure to tempt your entire family. The beautiful colors and flavors of this satisfying meal are guaranteed to make it a family favorite!
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- 1 tsp extra virgin olive oil or avocado oil or coconut oil
- 1 medium yellow onion
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 2 stalks celery, chopped
- 1 medium sweet potato (or butternut squash), peeled and chopped into ½-inch pieces
- 1 (28-ounce) can diced tomatoes, with their juices
- Fine-grain sea salt and freshly ground black pepper
- ⅓ cup natural peanut butter
- 4 cups broth (beef, chicken, or vegetable), plus more as needed
- 1½ tsp chili powder
- ¼ tsp cayenne pepper (optional)
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 handfuls baby spinach or torn kale leaves
- Fresh cilantro or parsley leaves, for serving
- Roasted peanuts, for serving
- In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent.
- Add the bell pepper, jalapeño (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.
- In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups broth, chili powder, and the cayenne (if using).
- Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10 to 20 minutes, or until the sweet potato is fork-tender.
- Stir in the chickpeas and spinach and cook until the spinach is wilted. Season with salt and black pepper to taste.
- Ladle the stew into bowls and garnish with cilantro and roasted peanuts.
With prep and cooking time, this recipe takes less than an hour to prepare. Eating healthy does not need to be overly time-consuming! Remember a rainbow of color in your meal generally equates to better nutrition.
So be sure to give African Peanut Stew a try on that next chilly Fall or Winter evening. Substitute different vegetables based on your own preferences to truly make this recipe your own. And remember, there’s nothing stopping you from conducting ‘taste tests’ throughout the cooking process. We’re confident that you will find this mouth-watering stew as gratifying as we do.
Healthy eating can also be delicious and easy-to-prepare. Learn more here.