Savory Vegetarian Groundnut Stew: A Delicious And Hearty Meal

Posted on

This flavourful vegetarian groundnut stew is a West African classic, perfect for a comforting and satisfying meal. Packed with protein and healthy fats, it’s a fantastic option for meatless Mondays or any day of the week. The creamy peanut butter sauce is rich and savory, while the vibrant vegetables add pops of flavor and texture. Best of all, this dish is surprisingly easy to make, requiring minimal prep work and coming together in under an hour.

Ingredients:

Vegan Gambian Peanut Stew (Domoda)
Vegan Gambian Peanut Stew (Domoda)

1 tablespoon vegetable oil

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 2 cups vegetable broth
  • 1 cup chunky peanut butter (unsweetened is preferred)
  • 1 (15-ounce) can black-eyed peas, rinsed and drained
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 cup chopped spinach
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • Salt and freshly ground black pepper to taste
  • Cooked rice, for serving (optional)

  • Instructions:

    1. Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened and translucent, about 5 minutes. Stir in the garlic and cook for another minute, until fragrant.

    2. Add the bell peppers and cook for 3-4 minutes, until softened slightly.

    3. Pour in the diced tomatoes with their juices, vegetable broth, peanut butter, black-eyed peas, chickpeas, spinach, curry powder, cumin, and thyme. Season generously with salt and pepper.

    4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded. Taste and adjust seasonings as needed.

    5. Serve hot over cooked rice, if desired.

    Nutrition Facts (per serving)

    This recipe yields approximately 4-6 servings. Here’s a rough estimate of the nutritional content per serving:

    Calories: 400-500

  • Fat: 15-20g
  • Saturated Fat: 4-5g
  • Carbohydrates: 50-60g
  • Fiber: 10-15g
  • Protein: 20-25g

  • Please note: This is just an estimate, and the actual nutritional content may vary depending on the specific ingredients you use.

    Conclusion

    This vegetarian groundnut stew is a delightful and nutritious meal that’s sure to become a family favorite. It’s easily customizable, so feel free to add your favorite vegetables or adjust the spice level to your preference.

    Frequently Asked Questions (FAQs)

    1. Can I use a different type of nut butter?

    Yes, you can substitute another nut butter such as almond butter or cashew butter for the peanut butter. However, the flavor profile will be slightly different.

    2. What if I don’t have black-eyed peas?

    You can easily replace the black-eyed peas with another type of bean, such as kidney beans or pinto beans.

    3. How can I make this stew vegan?

    To make this recipe vegan, simply use a vegan broth and ensure your peanut butter is vegan-friendly.

    4. Can I add meat to this stew?

    Absolutely! You can add cooked chicken, shrimp, or tofu for a protein boost.

    5. How can I store leftover stew?

    Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop over medium heat until warmed through.