There's something magical about a big pot of stew simmering on the stove. The scent of ginger, garlic, and sweet potatoes fills your kitchen, and suddenly dinner feels taken care of. This African Peanut Stew is rich, savory, and just a little zesty thanks to lime and fire-roasted tomatoes. The creamy peanut butter ties everything together into a cozy, nourishing meal that's perfect for meal prep.
If you've ever thought plant-based meals were boring, this recipe will change your mind. It's hearty, satisfying, and packed with vibrant veggies. Whether you're new to vegan cooking or already love it, this stew makes four days of flavorful lunches or dinners with minimal effort.
Get more recipes like this in the Workweek Lunch Meal Prep Program
with access to our meal planning tools, grocery list generator, and more. Start a free trial today!
Why You'll Love This African Peanut Stew
- One pot, simple ingredients
- Meal prep-friendly (4 servings!)
- Freezer-friendly
- Naturally vegan and gluten-free
- Cozy, bold flavor without complicated steps
This is the kind of recipe that tastes even better the next day.
Summarize this Recipe or Get Macros
How to Make African Peanut Stew
This recipe comes together in about 50 minutes total - 10 minutes of prep and 40 minutes of cooking.
Ingredients:
- 2 tablespoon olive oil
- 3 cups sweet potatoes, peeled and cubed
- 1 cup chopped celery
- 1 cup chopped sweet white onion
- 1 teaspoon minced garlic
- 1 teaspoon grated ginger
- ½ teaspoon coriander
- 2 (15 oz) cans fire-roasted tomatoes with green chiles
- 4 cups vegetable stock
- 1 teaspoon sea salt
- ½ cup creamy peanut butter
- 2 tablespoon lime juice
- 2 cups shredded kale
- ½ cup chopped cilantro (for topping)
- ½ cup chopped peanuts (for topping)
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add sweet potatoes, celery, and onion. Cover and cook for 10 minutes.
- Stir in garlic, ginger, and coriander. Cook 5 more minutes.
- Add tomatoes, vegetable stock, and salt. Bring to a boil.
- Reduce heat to medium and simmer uncovered for 20 minutes, until sweet potatoes are tender.
- Stir in peanut butter, lime juice, and kale. Cook 5 more minutes until kale wilts.
- Divide into four containers and top with cilantro and chopped peanuts.
That's it. Dinner (and lunch) is handled.
How to Customize This Recipe
One of our favorite things about this vegan peanut stew is how flexible it is.
Try these ideas:
- Add cubed tofu for extra plant-based protein
- Stir in chickpeas or lentils
- Swap kale for spinach or collards
- Add carrots or bell peppers
- Serve over rice or quinoa
- Pair with crusty bread (gluten-free if needed)
If you love flexible recipes like this, you'll enjoy our full collection of Tofu Recipes and beginner-friendly ideas in our guide to Meal Planning for Beginners.
Dietary Swaps (Vegan / Gluten-Free / Dairy-Free)
Good news: this stew is naturally vegan and dairy-free.
To keep it gluten-free, simply serve it with rice or gluten-free bread.
If you need a peanut-free option, you can experiment with sunflower seed butter. The flavor will change slightly, but the texture stays creamy and rich.
How to Store and Reheat
Refrigerator:
Store in airtight containers for 3-4 days.
Freezer:
This stew freezes beautifully for up to 6 months. Use freezer-safe bags or containers and remove as much air as possible.
Reheating:
Microwave for 2-3 minutes, stirring halfway through. Or warm gently on the stovetop with a splash of broth or water.
Meal prep tip: Store toppings separately so peanuts stay crunchy and cilantro stays fresh.
If you love make-ahead soups, check out our full collection of Cold Lunch / No-Reheat Meal Prep and cozy meal ideas inside our Weekly Meal Planner.
Ingredient Notes and Tips
- Sweet potatoes: Cut them evenly for consistent cooking.
- Fire-roasted tomatoes: Add depth and a subtle smoky flavor.
- Peanut butter: Use creamy, unsweetened peanut butter for best results.
- Lime juice: Brightens the stew and balances the richness.
Don't skip the lime. It makes everything pop.
More vegan soups, stews, & bowl meal prep recipes:
If there's anything we love at MPOF, it's making veggies palatable for anyone and everyone! So whether you tried this recipe and realized that vegetables are fantastic, or you're a veggie veteran and just want to dive deeper into their versatility, give recipes these a shot!
- Vegan Chipotle Bowl
- Vegan Shakshuka Vegan Lasagna Soup
- Vegan Minestrone Soup
- Slow Cooker Lentil Soup
- Macrobiotic BowlIndonesian Grain Bowl
- Zuppa Pomodoro Meal Prep
- Quinoa Chickpea Taco Bowls
- Crockpot Golden Lentil Soup
- Chilled Avocado Soup Meal Prep
FAQs
Yes! Let it cool completely before transferring to freezer-safe containers or bags. It will keep for up to 6 months. Thaw overnight in the fridge before reheating.
It stays fresh for 3-4 days in airtight containers. The flavors deepen over time, making it perfect for meal prep.
Absolutely. Add red pepper flakes, cayenne, or diced jalapeño when sautéing the vegetables. You can also use spicy fire-roasted tomatoes.
It's delicious on its own, but we love it over rice or quinoa. It also pairs well with crusty bread or a simple side salad.
Yes. Stir in chickpeas, lentils, or cubed tofu during the simmering stage. This makes the stew even more filling and meal prep-friendly.
Ingredients
- 2 tablespoon olive oil
- 3 cups cubed sweet potatoes peeled
- 1 cup chopped celery
- 1 cup chopped sweet white onion
- 1 teaspoon minced garlic
- 1 teaspoon grated ginger
- ½ teaspoon coriander
- 2 15 oz cans fire-roasted tomatoes with hatched green chilies
- 4 cups vegetable stock
- 1 teaspoon sea salt
- ½ cup creamy peanut butter
- 2 tablespoon lime juice
- 2 cups shredded kale
- ½ cup chopped cilantro for topping
- ½ cup chopped peanuts for topping
Instructions
- Heat olive oil over medium heat in a 4-quart pot or Dutch oven. Add sweet potatoes, celery, and onion. Cover and cook for 10 minutes. Add garlic, ginger and coriander and continue to cook covered for 5 minutes longer.
- Stir in tomatoes, vegetable stock and sea salt. Increase heat to medium-high and bring to a boil. Reduce heat to medium and simmer uncovered for 20 minutes or until potatoes are tender. Stir in peanut butter, lime juice and kale and cook for 5 minutes longer to wilt kale.
- Divide stew between 4 MPOF black containers. Top with cilantro and chopped peanuts.
Leave a Reply