Spicy African Peanut Stew (V, GF, Oil-free)

vegan spicy african peanut stew soup recipe

Hello, my little MUNCHkins!

This is my all-time favorite soup/stew. I’ve made it several times over the years, and consulted a handful of recipes to use as guides in developing my own version.

As always, this recipe makes a lot–about 20 servings! I made this for The Celeybutmunchery (my meal prep delivery service) and carnivores and herbivores alike loved it!

Like most recipes, especially soups or stews, don’t be afraid to play around with the ingredients! Cooking is an art. There’s no right or wrong. You really can’t go wrong when you’re throwing a bunch of good stuff together. Taste or make substitutions as you go, adjusting as you see fit. I see nearly all recipes as guidelines from which to draw inspiration, not absolute rules… unless you’re baking, in which case that’s more of a science than an art.

To really amp up the flavor, texture, and overall appeal, serve over Japonica black or wild rice. It’ll blow your mind! If you can’t find that, brown rice works, and it’s also great on its own. Again, there’s no right or wrong. It’s personal preference. (But I do urge you to try the black rice if you’ve never had it! omg)

OK friends, let’s begin!

Spicy African Peanut Stew

If you’re going to serve over rice, get that going now in your rice cooker. Or just get it started over the stove. You’ll want it to be ready when the stew is done.

In your large cooking pot, dry roast over medium heat until fragrant:

  • 3 T ground cumin

When toasted, add the following:

  • 3 diced medium yellow onions
  • 12 cloves minced garlic

Continue to saute (but without oil!) until onions are translucent, about 15 minutes. Stir regularly to avoid burning. It’ll make your eyes burn–don’t worry, just keep moving forward! Then toss in the following:

  • 11 chopped beefsteak tomatoes (any tomato will work)
  • 4-5 chopped bell peppers, any color
  • 3 minced Serrano peppers, with seeds (or jalapeno)
  • 4 cups chopped yams

Mix and let that cook on medium-high heat for about 15 minutes, while you whisk the following in a large bowl:

  • 1 quart stock/broth of choice
  • 1 cup crunchy peanut butter (Use only 100% PB!! Not that shit with added sugars & oils)
  • 2 T balsamic vinegar
  • 2 t ground paprika
  • 1 t ground cayenne

Once well mixed (you’re really trying to get that peanut butter broken up as much as possible), dump into the main pot. Then add:

  • 3 more quarts stock/broth of choice

Bring that to a simmer. Once simmering and yams are done (they’ll be soft…just try one to make sure), turn OFF heat and add:

  • 1 lb chopped fresh spinach
  • 3 cups cooked garbanzo beans (or other bean)
  • Salt to taste (I use 2 t)

Stir and watch the spinach wilt! Once it’s wilted and it’s all mixed together, serve over black or wild rice and garnish with green onion and peanuts!



Wife, yogi, and cat mama living in the SF Bay Area.

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