This Peanut Stew is a seriously tasty, family-friendly one-pot meal. Naturally gluten-free and vegan, it’s comforting, full of flavour and budget-friendly – roughly £1 per person.
Recipe Difficulty – Very Easy
Table of Contents
- Why this recipe works
- Ingredients to make Peanut Stew
- Substitutions
- Variations
- How to make Peanut Stew
- Leftovers
- Recipe FAQs
- Peanut Stew Recipe
Why this recipe works
This peanut and sweet potato stew shines in autumn and winter when a warming, easy meal hits the spot. It’s cooked in one pot, takes about thirty minutes from start to finish and balances sweet, nutty and savoury flavours for a satisfying dinner.
The base of sweet potato and chickpeas gives the stew body and texture, while turmeric, fennel seeds and ground coriander add depth without overpowering. Peanut butter provides a creamy richness that elevates the whole dish, and a scatter of chopped peanuts on top gives a pleasant crunch.
It’s also a great recipe for batch cooking. Make a double batch and freeze portions for busy nights — reheating is straightforward and the flavours hold up well. The low washing-up requirement is an extra bonus.
This dish draws from West African peanut stew traditions (also known as groundnut stew, domoda or maafe) while keeping the recipe plant-based and gluten-free. It’s flexible and approachable for cooks of any level.
Ingredients to make Peanut Stew
- Red onion – provides a sweet, savoury base.
- Garlic cloves – crushed for aroma.
- Sweet potatoes – give heartiness and natural sweetness.
- Turmeric – warm, earthy spice.
- Fennel seeds – subtle aniseed note.
- Ground coriander – citrusy, fragrant warmth.
- Tinned tomatoes – convenient and flavourful.
- Tinned chickpeas – drained, for protein and texture.
- Peanut butter – smooth or crunchy, for creaminess and depth.
- Vegetable stock – keeps the dish vegan while adding savoury base.
- Spinach or kale – optional greens stirred in at the end.
- Unsalted peanuts – optional garnish for crunch.
See the recipe card below for exact quantities.
Substitutions
- Onions: Yellow or white onions work fine, or use dried minced onion in a pinch.
- Garlic: Minced garlic can replace fresh cloves.
- Tomatoes: Fresh tomatoes are fine, just add a little extra liquid if needed.
- Peanut butter: Swap for almond or cashew butter if preferred or if there are peanut allergies (note allergy implications).
Variations
- Spicy: Use fire-roasted tomatoes and add minced jalapeño or chilli to taste.
- Deluxe: Stir in fresh spinach or kale and top with chopped peanuts. Serve with rice, flatbread or fufu and a lime wedge.
- Kid friendly: Keep chopped peanuts separate so children can add them if they like.
How to make Peanut Stew
Step 1: Peel and chop the sweet potatoes into small cubes and slice the onion. Heat oil in a pot, then add the onion, crushed garlic, sweet potato, turmeric, fennel seeds and ground coriander. Stir to combine and cook briefly until fragrant.
Step 2: Add the tinned tomatoes and drained chickpeas, then stir in the peanut butter and vegetable stock. Bring to a simmer and cook on low for about 20 minutes, until the sweet potato is tender.
Remove from the heat, stir in a couple of handfuls of spinach or kale if using, and top with chopped unsalted peanuts if desired. Serve warm.
Hint: Spinach or kale and chopped peanuts are optional but add colour and texture to the finished stew.
Leftovers
Store leftovers in an airtight container in the fridge for 4–5 days. Reheat on the stove over low heat or in the microwave; add a splash of water if the stew has thickened. This stew freezes well for up to three months — thaw before reheating.
Recipe FAQs
Peanut stew is common across West Africa with regional variations in countries such as Ghana, Sierra Leone and the Ivory Coast.
Peanut stew is a rich, hearty stew featuring peanuts or peanut butter. This version uses sweet potato and chickpeas and is plant-based and gluten-free.
Yes. Combine the ingredients in a slow cooker and cook on high for about 4 hours or low for around 8 hours, adjusting liquid if needed.
Absolutely — it freezes well. Portion into airtight containers and freeze for up to three months.
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Peanut Stew
Ingredients
- 1 red onion, sliced
- 2 garlic cloves, crushed
- 3 sweet potatoes (roughly 800g)
- 1 tsp turmeric
- 1 tsp fennel seeds
- 1 tsp ground coriander
- 2 x 400g tinned tomatoes
- 2 x 400g tinned chickpeas, drained
- 4 tbsp peanut butter (crunchy or smooth)
- 200 ml veg stock
- 2 handfuls spinach/kale (optional)
- Unsalted peanuts, chopped (optional)
Instructions
- Prep the sweet potato by peeling and chopping into small cubes and slice the onion.
- Heat a pot with oil and add onion, garlic, chopped sweet potato, turmeric, fennel seeds and ground coriander. Stir until combined and fragrant.
- Add the tinned tomatoes and drained chickpeas. Stir in the peanut butter and finally add the vegetable stock. Simmer for 20 minutes on a low heat until the sweet potato is tender.
- Remove from heat and stir through a couple of handfuls of fresh spinach or kale if using. Top with chopped unsalted peanuts if desired and serve.
Notes
Step-by-Step Photos: The post includes photos to guide you through each stage of the recipe.
Substitutions & Variations: Options are listed above to adapt spice level, nut butter type or add greens.
To Store: Keep in an airtight container in the fridge for 4–5 days. Reheat gently on the stove or in the microwave, adding water if needed.
To Freeze: Freeze portions for up to 3 months. Defrost before reheating.
Tip: Smooth or crunchy peanut butter both work well. For non-vegans you can add cooked meat or prawns; vegans can add tofu.
Nutrition
