Soups and stews are sounding so delicious as we move into the cooler months of the year. This peanut stew is creamy, flavorful, and filled with plenty of veggies.
Peanut stews, also called Maafe originated in West Africa and traditionally use ingredients such as peanut sauce, tomato, meat, onion, garlic, spices, and other vegetables served over rice, couscous, or bread. While this peanut stew is not the same as the traditional Maafe, it incorporates some of the traditional ingredients along with chickpeas and coconut milk for a creamy, vegan peanut stew.
This stew also contains a variety of micronutrients from the veggies, protein from the peanut butter and chickpeas, healthy fats, and carbohydrates in the rice. This combination makes for a satisfying and delicious meal!
We love to eat this stew over brown rice with some crushed peanuts overtop. This stew also keeps well for leftovers!
Creamy Peanut Stew
Ingredients
- 1/2 – 1 tbsp Olive Oil (or another neutral tasting oil)
- 1/2 large Red Onion, diced
- 1 Red Bell Pepper, diced
- 1 small/medium Carrot, peeled and chopped
- 1 small/medium Zucchini, chopped or spiralized
- 3 cloves Garlic, minced
- 1 tbsp Fresh Ginger, minced (or 1/4-1/2 tsp ground ginger)
- 3 tbsp Tomato Paste
- 1/3 cup Natural Peanut Butter (ideally the ingredients label will just have peanuts and salt)
- 1 1/2 cups Vegetable Broth (I prefer to use low sodium veggie broth)
- 3 tbsp Soy Sauce or Tamari (I use low sodium soy sauce in this recipe. If using regular soy sauce, start with less and add more to taste)
- 1/2 tbsp Sriracha or Another Chili Sauce (use more or less depending on how much spice you like)
- 1 handful Peanuts
- 1 15 oz. can Coconut Milk (reduced fat or full fat will work)
- 1 can Chickpeas, rinsed and drained (one can is about 1.5 cups)
- Brown or White Rice for Serving
- (optional) Lime Juice, for topping
Instructions
- Heat a pot over medium heat. Once hot, add the oil and allow it to heat for a few seconds. Add the onion, bell pepper, carrot, and zucchini. Cook for about 5-7 minutes, stirring frequently, or until golden-brown.
- Throw in the minced garlic and ginger. Cook this for about 2 minutes, stirring throughout.
- Add the tomato paste, vegetable broth, peanut butter, soy sauce, sriracha, and peanuts. Bring to a boil and reduce to a simmer. Allow this to simmer for about 10 minutes.
- Stir in the coconut milk and chickpeas. Allow this to simmer for about 5 more minutes.
- Enjoy the stew overtop of cooked rice!
