Hearty African Peanut Stew – Vegan & Gluten Free

 African Peanut Stew  with Sweet Potato and Beans - Vegan and Gluten-Free



It’s vegan. It’s gluten-free. It’s fantastic.

Coconut milk, sweet potato, peanut butter – seriously, so amazing! Eat this stew on it’s own or pour it over quinoa or another ancient grain. Not vegan? No bigs – chicken and lamb works really well with this recipe.

Serves: 4

Prep time: 10 min

Cook time: 45 min


  • 2 tablespoons olive oil
  • 1 medium onion, very finely minced
  • 3 cloves garlic, finely minced
  • 1 tbsp fresh minced ginger
  • ½ tsp crushed red chili flakes
  • 1 – 14.5 oz (400 g) can crushed or diced tomatoes
  • ½ cup peanut butter (or almond or sunflower butter)
  • 1 tsp dried coriander (optional)
  • 1 cup vegetable broth (or water)
  • 1 cup coconut milk
  • 1 medium sweet potato (about 1 lb), peeled and diced
  • 1 can kidney or black beans, drained and rinsed
  • 1 ½ cups frozen peas (or frozen/canned corn)
  • 2 cups hearty leafy greens (spinach, arugula, kale, collard)
  • Salt and pepper


  1. If you’re using a can of diced tomatoes, blend them along with their juice for a few seconds in the food processor or blender, just to break them up.
  2. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and cook until soft but not brown, about 10 minutes.
  3. Add the garlic and chili and cook for about 5 minutes to soften.
  4. Add the tomatoes, stir to combine then add the peanut butter (and coriander, if using), stirring it in until smooth.
  5. Stir in the broth and coconut milk, then add sweet potatoes. Cover the pan and simmer until the sweet potatoes are tender but not falling apart, about 15 minutes.
  6. Add the black beans, peas/corn, greens and cook until the beans and peas/corn are heated through and the greens are wilted.
  7. Season with salt and pepper, and add additional crushed chili flakes, as per your heat preference.

-adapted from http://www.vegangela.com/2013/09/20/african-peanut-and-sweet-potato-stew/



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