Vegetarian Groundnut Stew

May 16, 2023May 16, 20230 12
Vegetarian Groundnut Stew - A Hearty African Vegan Dish
in Main

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 cups chopped onions
2 tablespoons peanut oil or 2 tablespoons vegetable oil
1/2 teaspoon cayenne
1 teaspoon pressed garlic clove
2 cups chopped cabbage
3 cups cubed sweet potatoes
3 cups tomato juice
1 cup apple juice or 1 cup apricot juice
1 teaspoon salt
1 teaspoon grated peeled fresh gingerroot
1 tablespoon chopped fresh cilantro ( optional )
2 chopped tomatoes
1 1/2 - 2 cups chopped okra
1/2 cup peanut butter

Nutrision Information

Servings Per Recipe
6
Calories
330
Sugar
15g
Fat
16g
Groundnut stew is a West African dish made with peanut butter and tomatoes. Variations of this dish can be found in countries like Ghana, Nigeria, and Senegal. Sweet potatoes, cabbage, and okra are widely used in African cuisine, and they are the perfect combination to create a delicious and filling vegan stew. The stew is easy to make and perfect for those cold days when you need a warm and comforting meal. The spices used in this recipe are also common in West African food, and they add a great dimension to the dish.

Instructions

1.In a large pot, heat the oil over medium heat and add the onions with a pinch of salt. Cook until the onions become translucent for about 5 minutes.
2.Add the cayenne, garlic, and ginger and cook for another minute.
3.Add the sweet potatoes and cabbage. Stir and cook for 5 minutes.
4.Add the tomato juice, apple juice, and salt. Bring it to a boil, then partially cover and reduce the heat to low. Let it simmer for about 25 minutes.
5.Add the okra, peanut butter, chopped tomatoes, and cilantro (if using) to the pot. Simmer for 10 more minutes. If the stew is too thick, add water to achieve your desired consistency. Taste and add additional salt if necessary.

PROS

This vegan stew is loaded with protein and fiber, thanks to the groundnuts and the combination of sweet potatoes, okra, and cabbage.
It’s perfect for those looking for a filling and nutritious meal.
The spicy kick from the cayenne pepper complements the creamy peanut butter perfectly.

CONS

Some people might not enjoy the texture of okra as it can be slimy when cooked.
Additionally, it might take some time and effort to remove the slime.
The stew might take longer to cook if you have a tough sweet potato.

HEALTH & BENEFITS

This hearty stew is packed with nutrients and essential vitamins. Okra is high in fiber and vitamin C, which help with digestion and boost the immune system. Peanuts are an excellent source of protein and healthy fats, and they are rich in antioxidants. Sweet potatoes are also a good source of fiber, vitamins A and C, and potassium. Ginger promotes digestion and reduces inflammation. Eating this vegan dish regularly can help maintain a healthy diet and prevent chronic diseases like heart disease and type 2 diabetes.

Print

Leave a Reply

Your email address will not be published.