• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fermenting for Foodies

Health, Taste and Tradition

  • Fermentation
    • General Information
    • Beans, Nuts & Seeds
    • Beer, Wine, & Cider
    • Dairy & Cheese
    • Fermented Fruit
    • GF Sourdough
    • Trad Sourdough
    • Probiotic Beverages
    • Vegetables
    • Supplies
  • Healthy Meals
    • Appetizers
    • Baked Goods
    • Breakfasts
    • Condiments
    • Main Dishes
    • Sides & Salads
    • Soups & Stews
    • Desserts
    • Gluten-Free
    • Vegan
  • Fruit-Sweetened Treats
  • Cookbook

Simple Peanut Butter Stew (GF & Vegan)

West African inspired peanut butter stew with beans and sweet potato

Looking for a unique dinner idea? This simple peanut butter stew is packed full of flavor and nutrition. Serve it with a forkful of sauerkraut for a dose of probiotics!

Healthy and delicious vegetable and peanut butter stew

This recipe is inspired by a West African peanut butter thickened stew called Maafe. However, it is more of a fermenting foodie fusion than a traditional recipe.

A quick, 1-pot meal

This stew is on our list of weeknight meals. It is quick, easy, and delicious.

Here are a few more reasons to love this peanut butter stew:

  • The flavor usually improves over time, so it makes great leftovers.
  • I can switch the vegetables with pretty much anything I have in my kitchen.
  • It’s easy to scale up the recipe and make a HUGE batch. Perfect for feeding a large group.

Adding a bit of sauerkraut

I admit that sauerkraut and West African peanut butter stew usually don’t go together. However, I highly recommend trying it. You’ll be amazed at how much goodness a forkful of sauerkraut adds to your meal.

  • A burst of fresh flavor that complements the rich soup.
  • A bit of extra salt and spice (depending on the type of sauerkraut you use).
  • Some probiotic goodness.

Traditional sauerkraut is delicious with this stew. If you’re inspired, try making spicy sauerkraut or mixed vegetable and turmeric sauerkraut. These will both add a whole lot of freshness and flavor to this meal.

Flavorful vegan peanut butter stew.
Served with turmeric sauerkraut.
Print

Simple Peanut Butter Stew

West African inspired peanut butter stew with beans and sweet potato
Print Recipe

★★★★★

5 from 1 reviews

Looking for a unique and delicious dish for dinner? This peanut butter stew is packed full of nutrients and flavor. It’s also a quick and easy, one-pot meal. Serve it with a forkful of sauerkraut for a burst of freshness and flavor. See the section above for details.

  • Author: Emillie
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: Serves 6
  • Category: Stew
  • Cuisine: West African
  • Diet: Vegan

Ingredients

Units Scale
  • 1 medium onion
  • 2 large sweet potatoes
  • 1 large carrot
  • 3 garlic cloves
  • 2 Tbsp vegetable oil
  • 2 tsp smoked paprika
  • 1 tsp chili powder
  • 1/2 tsp cayenne pepper (optional, if you like heat)
  • 4 cups of water
  • 1 large (28 oz) can of diced tomatoes
  • 1/2 cup of natural peanut butter
  • 2 cups of greens (kale, chard, or collard)
  • 1 can of white beans
  • 1 tsp salt, to taste
  • 1/2 tsp ground black pepper

For Serving:

  • 1/2 cup of sauerkraut (optional, see section above)
  • 1/4 cup of roasted peanuts

Instructions

  1. Peel and dice the onions. Scrub the carrot and sweet potatoes. Peel, if necessary, and chop into bite-sized pieces. I usually only peel if there are rough spots. Mince the garlic.
  2. Heat the oil in a soup pot. Add in the vegetables and saute until the onions start to soften about 4 minutes.
  3. Sprinkle in the paprika, chili powder, and cayenne. Toss to coat the vegetables.
  4. Add in the water, tomatoes, and peanut butter. 
  5. Bring to a boil and simmer for 15 minutes, until the vegetables are soft.
  6. Meanwhile, wash and shred the greens. Drain and rinse the white beans. Once the sweet potatoes are fully cooked, stir the greens and beans into the stew. Simmer for 1 more minute.
  7. Add in the salt and pepper. Taste and adjust the seasoning if necessary.
  8. Serve each bowl with a forkful of sauerkraut and a handful of peanuts.

Notes

  • The combination of peanuts and beans means that this dish is a complete vegetarian protein. However, feel free to serve it with rice or flatbread.
  • Leftover peanut butter stew is AMAZING. I recommend making a double or triple batch and freezing it in 2 cup mason jars for quick and healthy meals.

Keywords: gluten-free, vegan, probiotic, healthy, 1-pot meal, winter, fall, spring, simple, easy, quick

Filed Under: Soups & Stews, VeganTagged With: African

Previous Post: « How to Make Hard Apple Cider From Juice
Next Post: French-Style Homemade Cream Cheese »

Reader Interactions

Related Posts

Fermented gazpacho for easier digestion
Fermented Gazpacho (GF & Vegan)
Kimchi soup is ready in 15 minutes
Quick Tofu Kimchi Soup (GF & Vegan)
How to make a simple miso soup in less than 10 minutes!
Restaurant-Style Simple Miso Soup (Vegan & GF)

Winter vegetable Japanese Noodle Soup with Kale and Parsnips
Easy Japanese Noodle Soup (GF & Vegan)
How to make a curried pea soup in a slow-cooker or instant pot
Curry Split Pea Soup With Coconut Cream (GF & Vegan)
Curried Pumpkin Soup with Cultured Coconut Cream
Curried Pumpkin Soup with Coconut Cream

Comments

  1. Rudy Papadopoulos

    October 4, 2020 at 7:57 am

    Thank you! This is now a staple for us. great for the kids, tasty for the adults, and a good spicy break in the winter months for us up north.

    ★★★★★

    Reply
    • Emillie

      October 5, 2020 at 7:07 am

      You’ve inspired me to make it again tonight! Thanks!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Hi, I'm Emillie, an island-dwelling fermentation enthusiast. Fermenting For Foodies features healthy recipes designed to feed your microbiome.
Read More →

Check Out My Cookbook!

Fermenting Made Simple Cookbook

Want healthy recipes right to your inbox? Subscribe to our mid-month newsletter!

Thank you!

Please check your inbox to confirm your subscription.

Affiliate Disclosure

In order to run this site, Fermenting For Foodies sometimes earns an affiliate commission on the sales of products we link to. We only feature items we genuinely want to share, and this is an arrangement between the retailer and Fermenting For Foodies. Readers never pay more for products. Thank you for reading!

  • Privacy Policy
  • Terms and Conditions
  • Affiliate Disclosure
  • Sponsored Content
  • Contact

Copyright © 2023 · Fermenting for Foodies