I am still cooking lunches and dinners for my dad and brother. One recipe they both love and my dad requests repeatedly, my African peanut stew. I have shared versions of this before, and I make it so much I rarely follow a recipe. This is an updated and adapted version of my original.
I have been making double batches of this recipe, half for Dad and my brother, half for Jason and me. Dad and brother’s version has chicken added to it, ours goes without. I have added chickpeas or soy curls to our version (the latter is no longer a soy free recipe). Dad and brother enjoy theirs as a soup, Jason and I make quinoa veggie bowls and this becomes a sauce topping.
African peanut stew
dairy, soy, gluten free, vegan
1 small yellow onion, peeled and chopped
1-2 cloves garlic, minced
1 red bell pepper, seeds / membranes removed, diced
1 habanero pepper, seeds / membranes removed (optional), diced
1 tablespoon butter (Earth Balance)
10 large tomatoes, cored and chopped
3 cups vegetable stock
2/3 cup peanut butter
1/3 cup tahini (or more nut butter)2 teaspoons chili pepper flakes (adjust to heat preference)
1 1/2 cups cooked brown rice
sea salt and black pepper, to taste
Over medium heat in large pot, sauté onion, garlic and peppers with butter. Add tomatoes, stock, peanut butter, tahini, and chili pepper – let simmer 20-30 minutes, stirring occasionally. Add rice, salt and pepper, more chili pepper to taste.
Serve as a soup or over quinoa and vegetables.
Our bowls consist of cooked quinoa and fresh veggies like snap peas, cherry tomatoes and corn. My bowls also often include broccoli and cauliflower.
Serving this over quinoa and veggies lets us enjoy many meals from one effort, which is especially nice while I am in class until 8:30 each night. Reheat in a pot and serve over fresh quinoa and veggies – piping hot:
This continues to be a favorite, and the addition of habanero is a nice kick of heat!
{ 23 comments… read them below or add one }
Yum! I will have to try your recipe. I make a West African Cashew soup that is amazing! One of my favorite dishes to make. It’s spicy and creamy. I love cashew butter.
cashew butter is one of my favorites. I have made this with cashew butter once, and liked it. I just really like the peanutty flavor – probably the only time I would choose peanut over cashew!
Oooh I love the idea of that!
I’ve got a love affair with peanut soups lately and – per usual – love your take on it. And since I’m not as much of a spice wimp anymore, I won’t omit the habanero.
P.S. I love your striped bowls – they are so cute!
ha – as a former spice wimp myself, I can appreciate that! I have been loving habaneros lately – just PLEASE make sure you wash your hands THOROUGHLY. I warn you from experience.
oh YUM! I love your bowl best — the quinoa and veggies must be so yummy with that peanut topping! I wish I could get my husband to view peanut butter as more than a snack or breakfast flavor. He refused to try it in a dinner recipe like this though I know he’d love and I DEFINITELY do. He’s so stubborn…but I love him anyway
you should just make it sometime… if he doesn’t eat it there’s more for you!
(then have a backup pizza on hand…)
oh my gosh that looks so delicious! i love the creaminess and richness that peanut butter adds to stews and sauces. This looks just superb! thanks for sharing! your dad and brother had a real treat!! thanks for sharing!
I still haven’t made your original recipe. This really makes me want to try it ASAP though – love the idea of making it into a veggie bowl too.
you should make this – it comes together really quickly. the flavors are so good, and I love it as a bowl topping!
I have never made any african food before. I am really curious to try. This stew definitely looks great
you are such a good daughter and sister. what a blessing to have these meals hand made with love!! and delicious.
I especially like making this one for them, because Dad specifically requests it!
Love African flavored and inspired foods, though I have never made any myself but do enjoy those kinds of recipes
this is one of our favorites, and whenever I make it for someone else or someone else makes it, raves all over!
the stew looks so good! anything with peanut butter, anything that can be reheated and the corn and sugar snap peas…oh this is a good lookin’ stew!
mmmm!! I LOVE peanuts in anything, especially something savory like this!
This is one of my all-time favorite recipes of yours! I’ll have to try this version too, you know, just to check…definitely not just as an excuse for more peanut in soup form ;D
I like this one, more heat from the habanero!
I’ve never heard of peanut stew, but I’m also not familiar with African cuisine(s). Wow, there goes quite a lot of nut butter into that dish! I guess it will keep you full for the whole day!
Also, I must admit that I still haven’t made your peanut soup from several months ago, because … well, I’m not a fan of peanuts, and three naturopaths / nutritionists have recommended to me not to eat them because they aren’t good for me. I just wonder what I could use to replace them. I can’t imagine almonds with tomatoes so well … Hm.
I forget, can you do cashews? I have made this with cashews before (both the original peanut soup and this stew), which give that richness with a milder flavor. Almonds, I don’t know
Bettie – I just want to thank you for this recipe! It is a major hit with our family. I am trying to cook plant- based meals for us and found your website via pintrest (I think). This is my favorite vegan meal yet. Thanks so much – keep up the great work!
thank YOU, Kim! I love the feedback, and am so happy you like this recipe (it is one of my most popular). enjoy your plant based journey – if you ever have questions or would like me to attempt a recipe, please do not hesitate to ask!
Cheers, Kristina
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