Description
This peanut stew is a wholesome dairy-free and gluten-free meal that’s packed with nourishment and warming flavors. It’s delicious over rice and feeds a crowd. Stove Top, Crock Pot, and Instant Pot options!
Ingredients
Sauce (for crock pot, Instant Pot, and stove top methods)
- 1 cup tomato sauce or plain diced canned tomatoes
- 1/2 cup natural creamy peanut butter (no stir work best)
- 2 teaspoons smoked paprika (adjust as needed)
- 1/2 teaspoon ground coriander (see note)
- 1 teaspoon cayenne pepper, optional
- 1/2 teaspoon sea salt or kosher salt (or to taste)
- 1/2 teaspoon black pepper
For the Stew
- 1/2 to 1 tablespoon (7-15 ml) cooking oil (use 1 tablespoon if not browning meat)
- 1 pound (450 g) stew meat — chicken, beef, or pork, diced (optional)
- 1 cup (130 g) chopped onion
- 1 1/2 teaspoons minced garlic (about 3 small cloves)
- 1 tablespoon grated fresh ginger or 1 teaspoon ground ginger
- 10 ounces (280 g) sweet potatoes, peeled and cubed (about 2 small)
- 2/3 cup (85 g) sliced carrots (optional)
- 2 cups (480 ml) broth, plus more as needed
- 2 cups (60 g) spinach leaves, chopped or 3 cups baby spinach
For Serving (Optional)
- Cooked rice or quinoa
- Chopped roasted peanuts
- Fresh cilantro
Instructions
Make the Sauce
- Combine all sauce ingredients in a blender or food processor and blend until smooth. Alternatively, whisk together in a bowl. Set aside.
Stovetop Method
- Heat a large pot over medium-high. Add meat (if using) and brown for 5 minutes, turning once. Remove and set aside.
- Add oil to the pot. Sauté onion for 3–4 minutes, scraping up browned bits. Add garlic and ginger; cook 1–2 minutes.
- Add sweet potatoes and carrots. Stir in sauce, broth, and spinach. Return meat to the pot if using.
- Cover and simmer for 40–60 minutes, stirring occasionally, until the sweet potatoes are tender and the meat is cooked through. Add extra broth if needed.
Instant Pot Instructions
- Set Instant Pot to Sauté. Add oil. If using meat, brown first. Add onion and garlic and cook 2 minutes.
- Stir in sweet potatoes, carrots, spinach, sauce, and broth.
- Lock lid and cook on High Pressure for 20 minutes. Let pressure naturally release.
Crock Pot – Slow Cooker Instructions:
- Make the sauce and set aside.
- (Optional) Brown meat with onion and garlic in a skillet.
- Add meat (if using), sweet potatoes, carrots, sauce, broth, and spinach to the slow cooker. Stir to combine.
- Cook on Low for 4½–5 hours or High for 3 hours, checking at 2 hours for doneness.
Serve hot over rice or quinoa. Top with chopped peanuts, fresh cilantro, and sliced peppers for extra flavor and texture.
Notes
Coriander Substitute – 3/4 tsp ground cumin may be used in place of ground coriander.
Make It Vegetarian: Replace meat with 1 (15-ounce / 425 g) can chickpeas or 1½ cups cooked lentils.
Adjust the Heat: For mild flavor, skip cayenne. Add chili flakes or fresh peppers for extra spice.
Thicker Stew: Simmer uncovered during the last 10 minutes of cooking.
Storage: Refrigerate leftovers in an airtight container for up to 4 days. Freeze up to 3 months. Reheat gently on the stove with a splash of broth.
- Prep Time: 15
- Cook Time: 45 minutes to 3 hours for slow cooker version
- Category: Main
- Method: slow cooker
- Cuisine: African
Nutrition
- Serving Size: 1 serving using chicken stew meat, no rice
- Calories: 374
- Sugar: 9.3 g
- Sodium: 459.1 mg
- Fat: 19.4 g
- Saturated Fat: 4.2 g
- Carbohydrates: 25.3 g
- Fiber: 5.4 g
- Protein: 27.3 g
- Cholesterol: 57.1 mg
