Soul-Soothing African Peanut Stew

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Now is the time when I really start to crave chili, soups, and stews for dinner. You know, right around that 40 degree mark when it’s just cold enough to want a meal that’ll warm your soul. I came across this Soul-Soothing African Peanut Stew while reading through The Oh She Glows Cookbook, and we just had to try it, so last week I added it to our weekly meal plan. Let me tell you, it didn’t disappoint!

Soul-Soothing African Peanut Stew l Love.Bake.Read

This stew is packed with nutritious, good-for-you ingredients like sweet potatoes, spinach, bell peppers, and diced tomatoes. It’s also protein-packed thanks to the peanut butter, peanuts, chickpeas, and quinoa. Rounding out this stew is a bit of spicy heat from jalapeno and red pepper flakes. That my friend, is the warm-your-soul part. Mm-mmm, good!

Soul-Soothing African Peanut Stew l Love.Bake.Read

Now, of course I doubled the original recipe because who doesn’t love leftovers, right? This is also a meal that would freeze fabulously, so the more the merrier. I made just a few adjustments, but nothing too major. For example, I used frozen spinach instead of fresh because we already had it on-hand, and I used red pepper flakes instead of cayenne pepper.

I used to follow recipes exactly, but now that I’m way more comfortable in the kitchen I have no problem substituting ingredients or making something my own. It’s a trial and error, learn-as-you-go type of thing, which can only help you grow as a cook. Without a doubt, I encourage you to do the same. If you don’t like a particular ingredient in this dish, omit it or substitute an ingredient you do like. No biggie at all!

Soul-Soothing African Peanut Stew l Love.Bake.Read

Make a pot of this incredible stew, grab a bowl, and then curl up under a blanket and let it warm your soul. This is what winter is all about. One more thing…soak up the yummy juices of this stew with a few slices of Irish Oatmeal Soda Bread. You can thank me later.

Soul-Soothing African Peanut Stew

Yields 10-12 servings


  • 1 cup quinoa—uncooked
  • 1 tbsp. canola oil
  • 1 large yellow onion—diced
  • 6 cloves garlic—minced
  • 2 bell peppers—seeded and diced
  • 3 medium sweet potatoes—peeled and diced
  • 1 (28 oz.) can diced tomatoes, with their juices
  • ½ cup creamy peanut butter
  • 1 cup of water
  • 3 cups vegetable stock or broth
  • 2 (15 oz.) cans chickpeas—drained and rinsed
  • 8 rounds of jalapeno (from a jar)—seeds removed or 1 fresh jalapeno—seeded and minced
  • ¾ tsp. salt
  • 2 tsp. chili powder
  • ¼ tsp. red pepper flakes
  • roasted peanuts, for serving


Cook the quinoa according to package directions.

To a large pot set over medium heat, add the canola oil and onion and cook for 3-5 minutes. Add the garlic and cook 1 additional minute. Add the bell peppers, sweet potatoes, and diced tomatoes with their juices and stir to combine.

Add the peanut butter to a medium-sized bowl and gradually whisk in the water until completely smooth. If necessary, add a little more water at a time to reach a smooth consistency. Add the peanut butter to the pot with the other ingredients.

Add the stock, chickpeas, jalapeno, salt, chili powder, and red pepper flakes, and stir to combine. Let the stew simmer, uncovered, for 20 minutes—stirring occasionally.

Add the cooked quinoa, and simmer an additional 10 minutes. Taste and adjust the seasonings, if desired.

Serve warm topped with a handful of roasted peanuts and some bread for dipping.


Slightly adapted from The Oh She Glows Cookbook by Angela Liddon from Oh She Glows

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