Monday, October 7, 2013

African Peanut and Potato Stew

I recently went to my first all vegan restaurant in Chicago while Brett and I were on a work trip. It was called Native Foods and everything we had was sooooo delicious. I took one of the menus home to try and recreate some of their menu options.

One of the specials they had the night we ate there was a peanut soup. I searched a little on-line and found one that seemed easy to make and didn't use a lot of ingredients - two things that are still high priorities for me, begin so new to this whole vegan thing. It made a ton of stew, but Brett and I ate it all over the course of the week and it even started to taste richer the longer it was in the fridge. I think letting it sit allowed the peanut butter flavor to become more intense. Unless you're allergic to peanut butter, you should really try this recipe out! It's great in the fact that you can switch up a lot of the ingredients to use whatever you have in your pantry/fridge.

African Peanut and potato Stew
(Makes 6 servings)


· 1 medium onion, finely minced
· 3 cloves garlic, minced
· 1 tablespoon fresh ginger, minced
· 1/2 teaspoon red pepper flakes
· 14.5 oz. can crushed or diced tomatoes*
· 1/4 + 2 tablespoons peanut butter
· 2 cups vegetable broth (or water)
· 1 lb. sweet potato (about 2 small or one large), peeled and chopped
· 1 can kidney beans
· 1 1/2 frozen peas
· 2 cups spinach (or other hearty, leafy greens)
· Salt and pepper to taste

*  If you are using diced tomatoes, pour them into a blender and give them a quick blend before you use them in this recipe.


1. Using a little water or cooking spray in a sauce pan,  sautĂ© the onion over medium heat until they start to get translucent.
2. Add the garlic and chili and continue to cook until soft.  Stir occasionally so that they don’t stick to the bottom of the pan.
3. Add the blended tomatoes and peanut butter and stir until smooth.
4. Stir in the broth and add in the sweet potatoes. Give everything a good stir and then cover and cook until the sweet potatoes are cooked and soft, but not mushy, about 15 minutes.
5. After the sweet potatoes have cooked, add in the beans, peas and greens and let the stew cook a few more minutes until the greens wilt.
6. Season to taste with salt and pepper and if you want your stew a little hotter add some more crushed red pepper flakes.
7. Eat right away or store in the fridge for a few days.

Notes: Slightly adapted from

Chop up your sweet potatoes and mince your onion and ginger before you get started.

Start by sauteing your onion first and then add the red pepper flakes, garlic and ginger.

Stir in the tomatoes and peanut butter until smooth.
Then add in the broth and sweet potatoes and let the potatoes cook until soft.

Add in the bean, peas and greens and cook until the greens are wilted.

How beautiful does that look!

Eat Consciously,



  1. I made this tonight and it was fabulous, my changes were to substitute hominy for red beans, added a nice dimension. Thank you for the great recipe and photos.

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    2. Oh great! You're the first person I know of to try out on of my recipes. Thanks for reading and commenting! Let me know if you try out any other recipes. I'm always wanting feedback!


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