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African peanut stew in bowl with spoon.
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5 from 37 votes

African Peanut Stew

A delicious, bubbling pot of African Peanut Stew with eggplant, sweet potatoes and crunchy peanuts is the ultimate Fall comfort food. The spicy-sweet vegan stew is loaded with flavor from spicy, garlicky harissa paste. It's a dish no one will be able to resist! Recipe is soy free and gluten free.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Stew
Cuisine: African
Diet: Gluten Free, Vegan, Vegetarian
Servings: 12 servings
Calories: 203kcal

Equipment

Ingredients

  • ¼ teaspoon fenugreek seeds
  • 2 tablespoon coriander seeds
  • 1 teaspoon cumin seeds
  • 1 tablespoon avocado oil or any neutral oil
  • 1 large onion diced
  • 1 tablespoons grated ginger
  • 1 green chili pepper (minced. Use serrano or jalapeno chile peppers. Deseed or skip altogether if sensitive to heat. Remember, we'll also add the hot harissa sauce to this recipe.)
  • 2 lbs eggplants (preferably tender varieties like Japanese or Chinese eggplants)
  • 1 large sweet potato (diced)
  • 2 tomatoes (pureed)
  • 2 tablespoon tomato paste
  • ¾ cup peanut butter (preferably smooth)
  • ½ cup peanuts
  • 4 cups vegetable stock. (or water)
  • 1 teaspoon paprika
  • 3-4 tablespoons harissa
  • Salt to taste
  • 2 tablespoon cilantro (optional, for garnish)

Instructions

  • Place the fenugreek seeds, coriander seeds and cumin seeds in a blender bowl or spice grinder.
  • Blend the spices into a powder
  • In a large pot, heat the oil. Add the onions and saute over medium heat for about 7-8 minutes until they're soft.
  • Add the ginger and minced peppers, stir to mix.
  • Add the powdered spices and mix.
  • Stir in the tomato puree and tomato paste. Mix and cook 2-3 minutes.
  • Add paprika and peanut butter and mix them in.
  • Add all the vegetables and peanuts along with 3 cups of vegetable broth or water. Mix and bring the stew to a boil. Cover and cook 20-25 minutes or until the vegetables are tender. You can add more stock if you wish to thin out the stew.
  • Finally stir in the harissa. I add a couple of tablespoons first, taste, then add more if I want to.
  • Garnish with cilantro, if using, and serve hot.

Notes

Variations
  • You can use potatoes, winter squash like pumpkin or butternut squash and cauliflower or other veggies of your choice in the stew. I have often used okra in this recipe and it's delicious. The sliminess of the okra helps thicken the stew without making the dish slimy.
  • If you are sensitive to heat don't use scotch bonnet and opt for a milder chili pepper. Also be sure to deseed. Remember you will be adding in the harissa paste, and that has plenty of heat. If you had to pick either the harissa or the fresh chili peppers, pick the harissa.
  • If you are allergic to peanuts but can consume other nuts, you can use almond butter instead. Or try this stew with pumpkin seed butter.
Storage instructions
  • Refrigerate: This stew can be stored in the fridge for up to three days.
  • Freeze: Freeze the stew for up to three months in a freezer-safe container.
  • Reheat: Thaw and reheat over the stove until warmed through.

Nutrition

Calories: 203kcal | Carbohydrates: 19g | Protein: 7g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 487mg | Potassium: 515mg | Fiber: 5g | Sugar: 8g | Vitamin A: 4530IU | Vitamin C: 7mg | Calcium: 42mg | Iron: 1mg