African Peanut Stew from Food for a Future

African Peanut Stew from Food for a Future

Another lovely, simple recipe from Food for a Future, who made this recipe at Glastonbury Festival this year. It’s easy to make and uses everyday ingredients that you can source from any supermarket including Lidl and Aldi – and can easily be tweaked if you don’t eat peanuts! However, if you choose to use cashew butter you’ll probably need a bigger branch eg a Tesco or Sainsbury. Or a good health food shop.

Not too trickyNot too tricky Gluten free Wheat free Freezable recipe Cheap as chickpeas
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Preparation time

Cook time

Cuisine

African

Meal

  • mains
  • lunches

Servings

4

Kcal

679

Carbs

55 g

Protein

26 g

Fat

44.8 g

* Nutritional information per serving. *To reduce the fat content but keep this dish high-protein, use less peanut butter and more beans/chickpeas.

Ingredients

  • 1 tbsp olive oil
  • 2 medium onions – diced
  • 5 cloves garlic, crushed
  • 2 red/yellow peppers, diced
  • 1 fresh chilli, seeded and finely diced
  • A thumb-sized piece of fresh ginger, peeled and grated – use a teaspoon to peel, it’s amazingly quick!
  • 1½ tsp chilli powder
  • 3 tsp dried thyme
  • 3 tsp ground cumin
  • 400g tin of diced tomatoes
  • 1 litre of vegetable stock
  • 1 medium sweet potato, peeled and chopped into 1cm/½ inch pieces
  • Salt and pepper to taste
  • 1 tin of chickpeas, kidney beans or black beans, drained and rinsed
  • 300g of natural peanut or cashew butter
  • 2 handfuls spinach or kale
  • Roasted peanuts or cashews for garnish

Instructions

  1. Heat oil in a large pan over medium heat. Add onion, garlic, peppers, chilli and ginger and saute for around five minutes until onion is translucent.
  2. Add the dried spices and stir for a minute.
  3. Add the tin of tomatoes, stock and sweet potato. Simmer for around 25 minutes under the potatoes are tender. Add the peanut/cashew butter and stir until dissolved. Season with salt and pepper to taste.
  4. Stir in the beans of choice plus the spinach or kale and cook until spinach is wilted or kale is tender.
  5. Serve with roasted peanuts/cashews scattered on top.

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