African Beef Peanut Stew Slow Cooker

African Peanut Stew is a wholesome dairy free meal, total of warm flavors. Make this stew recipe on a stove top, in a crock pot, or Instant Pot! There's a vegetarian choice, too.

When the weather turns libation, our bodies ache for warm meals similar chili, hearty soups, oven roasted chicken, and of course, stew.

Typically, beefiness stew is the 1 everyone seems to become for showtime, but this peanut stew may accept you irresolute your listen nearly that.

I desire the meals I make to accept warm flavors and also to be warm in temperature. Information technology'southward all about COMFORTING, NOURISHING meals to warm up the torso.

This way, nosotros tin can trick our mind into ignoring the fact that the weather outside is common cold and ugly, right? Right!

African peanut stew

Peanut stew is a thick, hearty meal of sweetness potatoes, carrots, spinach, and sometimes meat in a rich and spicy peanut-tomato sauce.

At that place's peanut butter in the stew for creaminess and of course, flavor. The addition of crunchy peanuts on top gives this dish a salty crunch with every bite. Information technology'due south seriously succulent!

Also known equally peanut soup or Westward African peanut stew, the recipe originates from Mali, in western Africa. And if you know me, y'all know how living in Africa was (and volition always be) a role of my wellness journey.

When I make information technology, I similar to utilise meat, but it is equally delicious as a vegetarian stew. If you prefer information technology meatless, no problem. You can either utilise 1 cup less goop, or continue the broth and add a drained tin can of chickpeas instead –   like shooting fish in a barrel!

The recipe is adaptable, too!

You lot can make information technology in a pot on the stove top, in a tedious cooker, or in an Instant Pot. Ane of my favorite things about information technology is the fact that it's freezer-friendly. And so, it'southward the perfect meal prep dinner!

Recipe Ingredients and Substitutions

This West African peanut stew recipe uses elementary, wholesome ingredients. You lot won't need annihilation fancy; just a few veggies and basic spices, plus optional meat.

If you plan on making a vegetarian peanut stew, you lot'll omit the meat and you lot'll use a little less goop. Other than that, the recipe is exactly the same.

Peanut stew ingredients with pork

vegetarian peanut stew ingredients

Sauce

• Tomato sauce – If you need a substitute, you can use a can of plain diced tomatoes. The burst of red color screams "cozy comfort food" to me.
• Creamy peanut butter (natural, no-stir variety) – In African cooking, peanuts are helpful for calculation healthy fats and protein, but also to help thicken dishes. For this stew we use peanut butter for a creamy, earthy flavor.
• Spices – Smoked paprika, footing coriander, kosher salt and black pepper, and if desired, a little cayenne pepper. If you don't accept footing coriander, ground cumin will work just fine.

Remaining ingredients for stew

• Neutral flavour cooking oil – avocado oil, vegetable oil, and olive oil are all good options
• Protein – bite-size pieces of boneless pork, craven, turkey or beef stew meat are optional.If you're making vegetarian African peanut stew, feel free to use chickpeas instead.
• Broth or stock – Feel costless to use either vegetable or chicken broth or stock.
• Veggies – chopped onion, sugariness potatoes, spinach (or babe spinach) and carrots. The starchy vegetables (carrots and sweet potato) add together nourishment and a bear on of sweetness. Plus, they assistance to thicken the stew.
• Aromatics – minced garlic and fresh ginger give an earthy flavor to the stew. You tin substitute ground ginger for fresh if y'all demand to.

For serving:

• Cooked white or brown rice, cauliflower rice, or quinoa
• Fresh cilantro, chopped
• Dry roasted peanuts, finely chopped
• Spicy chilies of choice – Originally,  African peanut stew is topped with scotch bonnet peppers (a West African pepper), which are the hottest of hot! Trust me, we tried them. WOWZA! If you're up for the spicy challenge, feel free to add them. If not, you can utilize mild green chilies, diced jalapeños, or for extra spicy flavor, finely mince a Serrano or Habanero pepper.

How to make Due west African peanut stew

Make the Sauce Regardless of which method you're going employ to cook the stew, you'll need to make the sauce showtime.

1. Add together all the sauce ingredients to a blender or food processor and pulse to combine. If y'all don't have a blender or nutrient processor, but place everything into a large mixing basin and utilise a whisk to combine them.

Stove Top Instructions

1. Oestrus a large, heavy bottomed pot over medium-high estrus. I like to use a four-quart sauce pot. When the pan is hot, add the oil and diced onions.
2. Saute the onions for 3-4 minutes, stirring frequently. If y'all're going to add meat, this is when y'all'll add it to the pot. Brown or sear the meat, so utilize a wooden spoon to scrape any browned bits from the bottom of the pot.
3. Add together the ginger and garlic and saute them, then add together the sweet potatoes and stir well to combine everything. Add together the sauce you fabricated earlier, along with the peanut butter, spices, spinach, and goop, then stir everything again.

4. Simmer (comprehend the pot after the stew comes to a simmer) until the sweet potatoes are tender and meat is cooked through. This tin take anywhere from forty-60 minutes, depending on the size of your sweet potato chunks.
5. Garnish and serve!Transfer the meal to serving bowls and top with crushed peanuts and cilantro, if desired

Instant Pot Instructions

1. Fix your Instant Pot to saute and add together the cooking oil. When oil is hot, add together onion and garlic, and melt until onions are brown, nigh 2 minutes.

Notation: If yous're adding meat, chocolate-brown that in the oil first, then add the onion and garlic, and proceed to cook until the onions are golden brownish, 2-3 minutes or so.

2. Add the remaining ingredients (minus whatsoever toppings) and the sauce, then stir to combine.
3. Pressure cook on high ability for 20 minutes, then allow a natural release of the pressure level.

4. Garnish and serve! When the force per unit area has released, remove the lid and transfer the stew to serving bowls. Garnish the bowls of African peanut stew with cilantro, chopped peanuts, and optional spicy peppers of selection.

Crock pot / slow cooker instructions

1. Add vegetables and stock to slow cooker. Identify the sugariness potatoes, carrots, and goop in the crock pot. Assault low while y'all make the rest of the stew.
2. Optional step (if using meat) Brown the meat with a tablespoon of oil in a skillet on the stove top. Melt for 5 minutes, then add together the onion and garlic, and go on to sauté until onions are brown, near 2 minutes. Place browned meat and onion in the crock pot with the veggies and broth. Mix together.
3. Make the sauce. Place all sauce ingredients into a blender, or use a whisk to mix by manus. Blend until creamy and smoothen.
4. Add sauce to the boring cooker. So, add the spinach and seasonings and stir to combine.
5. Cover and cook on low for 4 1/two to 5 hours, or on loftier for three hours. If yous cook information technology using loftier power, check for doneness after 2 hours.
6. Garnish and serve!

HOW TO MAKE AFRICAN PEANUT STEW (VIDEO)

Print

Description

This peanut stew is a wholesome dairy free and gluten free meal that's packed with nourishment and warming flavors. It'south succulent over rice and feeds a crowd. Freezer friendly and made with good for you, existent food ingredients!

---

Sauce (for crock pot, Instant Pot, and stove superlative methods)

• i loving cup tomato sauce or plain diced canned tomatoes
• one/2 cup natural flossy peanut butter (no stir work all-time)
• two tsp smoked paprika (adapt as needed)
• 1/2 tsp ground coriander (run across note)
• 1 tsp cayenne pepper, optional
• i/ii tsp bounding main salt or kosher salt
• ane/2 tsp black pepper

Remaining Ingredients for stew

• 1/ii to i tbsp cooking oil equally needed – Use 1 tbsp if you lot are non browning meat.
• 1 lb diced stew meat (chicken, beefiness, or pork), optional
• ii cups broth (two.5 cups if adding meat)
• ane cup chopped onion
• ane tsp minced garlic (3 small cloves)
• i tbsp grated fresh ginger or 1 tsp ground ginger
• 10 ounces (2 pocket-sized) sweetness potatoes, peeled and diced into cubes
• 2/iii cup peeled and sliced carrot, optional
• 2 cups spinach leaves or iii cups baby spinach

---

Brand the Sauce

1. Add all the sauce ingredients to a blender or food processor and pulse to combine. Alternatively, yous tin place them in a big mixing bowl and whisk to combine. Set aside.

Stove Top Instructions

1. Notes before you begin. If you are using meat, brown information technology in the pan first, before adding the other ingredients.
2. Estrus a large, heavy bottomed pot over medium-high oestrus. When pan is hot, add the meat and brown for 5 minutes, turn meat one time to evenly melt. When meat is near cooked through, remove from pan and place on a large plate or bowl. Set aside.
3. In the same pan, add 1/2 tbsp to 1 tbsp oil and onions. Sauté the onions for 3-iv minutes, stirring frequently and scraping any browned bits off the lesser of the pot. Add the ginger and garlic and sauté another 1-2 minutes, then add the sweet potatoes and stir well to combine.
4. Add the tomato sauce, peanut butter, spices, spinach, and goop. Stir to combine. Simmer and cover for 1 60 minutes or until sweet potatoes are tender and meat is cooked through.

Instant Pot Instructions

1. Set your Instant Pot to sauté and add cooking oil. When oil is hot, add onion and garlic, and sauté until onions are dark-brown, most two minutes. NOTE: If adding meat, first brown the meat in the oil, then add onion and garlic, and continue to sauté until onions are brownish, about two minutes.
2. Add remaining ingredients (minus toppings) and sauce, then stir to combine. Force per unit area cook on high power for 20 minutes, and so let a natural release of the pressure.
3. After pressure is released, remove the lid and transfer contents to bowls for serving.

Crock Pot – Tedious Cooker Instructions:

1. Place diced sweetness potatoes, carrots, and broth into the crock pot. Set on low while yous make the balance of the stew.
2. OPTIONAL Footstep (if adding meat). Place meat of option in frying pan with 1 tbsp olive oil. Brown for 5 minutes, then add onion and garlic. Go on to saute until onions are dark-brown, about ii minutes. Place browned meat and onion to the crock pot with the veggies and goop. Mix to combine.
3. Make the sauce by placing all sauce ingredients listed into a blender or food processor. Alternatively, use a whisk to mix by mitt. Alloy until flossy and smooth.
4. Add sauce to the crock pot, along with spinach and remaining seasonings, so stir to combine.
5. Cover and cook on depression for four 1/ii to 5 hrs or high for 3 hours. Note: If you melt on loftier, check for doneness after ii hours
6. When the stew is ready, ladle information technology over individual bowls of hot rice. Garnish with cilantro, chopped roasted peanuts, and optional spicy peppers of option.

Notes

• If yous don't have ground coriander, you may employ 3/4 tsp footing cumin.
• You tin can make this with beef, chicken, pork, or turkey. Or, to make it vegetarian/vegan without meat, just add in chickpeas.

Nutritional Information

• Nutrition shown below is for 1 serving, without meat or rice

• Prep Time: 1 60 minutes
• Cook Time: 3 hours
• Category: main
• Method: slow cooker
• Cuisine: African

Nutrition

• Serving Size:
• Calories: 264
• Sugar: 9.3 grand
• Sodium: 396.ix mg
• Fat: 14.four 1000
• Saturated Fat: 2.9 one thousand
• Carbohydrates: 25.three g
• Fiber: 5.four m
• Poly peptide: 12.i 1000
• Cholesterol: viii.iv mg

Keywords: African peanut stew, crockpot stew, spicy stew, West African peanut stew

OTHER HEALTHY SOUP RECIPES HERE! This recipe is part of our 10 Good for you Soups, Chili and Stew Instant Pot / Irksome Cooker Recipes collection. Check it out!

Alright my friends, let me know if you lot have questions or requite this stew a whirl!

Cheers,

LC

crouchgrang1945.blogspot.com

Source: https://www.cottercrunch.com/crock-pot-west-african-peanut-stew/

Share this post