alive logo

Meatless Monday: West African Groundnut Stew


Meatless Monday: West African Groundnut Stew

Love peanut butter? Enjoy its creamy goodness in this vegetarian stew.

Peanut butter lovers, rejoice! This Meatless Monday, we’re featuring a flavourful stew that—finally—gives us an excuse to eat peanut butter for dinner.

This recipe is inspired by the traditional nutty stews of West Africa, where peanuts are often called groundnuts. Your taste buds will revel in the sweet-savoury hints of garlic, ginger, cinnamon… and yes, peanut butter. Chickpeas and sweet potatoes help ensure that this dish is also full of fibre—so it will warm you up and ward off hunger.

West African Groundnut Stew

From Matthew Kadey’s “International Stews

5 cups (1.25 L) low-sodium vegetable broth
1 medium red onion, chopped
3 garlic cloves, chopped
2 Tbsp (30 mL) minced ginger
2/3 cup (160 mL) unsalted natural peanut butter
1/2 cup (125 mL) salt-free tomato paste
2 cups (500 mL) cooked or canned chickpeas, drained and rinsed
2 medium sweet potatoes, cut into 1 in (2.5 cm) cubes
6 large collard greens, chopped, with ribs removed
1 tsp (5 mL) paprika
1 tsp (5 mL) ground coriander
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) black pepper
1/4 tsp (1 mL) cinnamon
1/3 cup (80 mL) chopped peanuts
1/3 cup (80 mL) cilantro

In large saucepan, bring broth to a boil. Add onion, garlic, and ginger; simmer covered over medium-low heat for 20 minutes.

Meanwhile, in heatproof bowl, stir together peanut butter and tomato paste. Pour in 1 cup (250 mL) of hot broth and stir until smooth. Stir peanut butter mixture into soup and add chickpeas, sweet potato, collards, paprika, coriander, salt, pepper, and cinnamon. Bring to a boil, reduce heat to medium-low, and simmer covered, stirring occasionally, until potatoes are tender, about 20 minutes.

Divide stew among serving bowls and garnish with peanuts and cilantro.

Serves 6.

Each serving contains: 385 calories; 16 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 43 g total carbohydrates (12 g sugars, 10 g fibre); 367 mg sodium



Beat the Summer Exercise Heat

Beat the Summer Exercise Heat

Hot tips on how to work out when temperatures soar

Joshua Duvauchelle

Joshua Duvauchelle