Anti-Inflammatory Vegan African Peanut Stew

March 24, 2022

This delicious recipe is one of the easiest to make. It yields a pretty large amount too, so it makes for a great recipe for meal prep.

I have recently been exploring recipes from Africa and this one originates from West Africa, specifically from Mali, and is also referred to as maafe.

It can be changed up a bit too for some variety, you can cook it with meat or tofu, and add or swap out any vegetables that you'd typically find in a stir fry or curry.

The ingredients are very basic too, and very affordable!

This quick and easy recipe can be served with brown rice, quinoa, or your favourite wholegrain flat bread, but is also excellent by itself.

Dietary Requirements:

This recipe can be tailored to be Low FODMAP, just check the portion size for the sweet potato.
It is of naturally suitable for those with a lactose intolerance, and who are gluten free.
And those following a pescatarian, vegetarian and vegan diet can enjoy this delicious meal for lunch, or dinner! (Or breakfast... Who am I to dictate when you eat your peanut stew!)

Anti-Inflammatory Vegan African Peanut Stew

Prep Time: 10 mins

Cooking Time: 20 mins

Serves: 4

A delicious, fast, and easy meal to make, that is also incredibly flavoursome.

Ingredients

2 large sweet potatoes (approx 1kg), cut into 1-2cm chunks
120g of baby spinach
1 onion, diced (omit for low FODMAP)
4 cloves of garlic, crushed (omit for low FODMAP)
2-3cm of ginger, grated
1 jalapeno or red chilli, finely diced
4L of low sodium vegetable stock
1 cup of water
1/2 cup of peanut butter
140g of tomato paste
1 lime
a bunch of coriander, loosely diced
2 tsp of turmeric
1 tsp cumin
1/2 tsp of cayenne pepper
crushed peanuts to serve
olive oil
salt and pepper

Method

Step 1:
In a large saucepan, heat olive oil over medium heat. Add onion (omit for low FODMAP) and cook, stirring for 2-3 minutes. Then add the ginger, chilli and garlic (omit for low FODMAP), and the spices (turmeric, cumin and cayenne) and continue to cook for 1 minute or until fragrant.

Step 2:
Add the stock, water, tomato paste, peanut butter, sweet potato, and a sprinkle of salt and pepper and combine. Bring to a boil and then cook covered for 10 minutes, stirring occasionally. Remove the lid and cook for another 5 minutes, continuing to stir occasionally.

Step 3:
Once the sweet potato is cooked through, add the spinach and stir through until wilted. Squeeze the juice of 1 lime in and give it a final stir. Serve with your favourite side, and garnish with coriander and crushed peanuts. Enjoy 🙂