1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)

Name: 1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 (Bowls)
Ingredients: 2 Tbsp coconut, olive, or avocado oil; 1 medium red or white onion, diced; 1 large red bell pepper, diced; 6 cloves garlic, minced; 1 large pinch sea salt; 2 ounce cans diced tomatoes; 1/2 cup tomato paste; 2-4 tsp Chili garlic sauce; 1 cup natural, salted peanut or almond butter; 2 cups light coconut milk; 2 ounce cans chickpeas, rinsed and drained; 2 cups water, depending on desired thickness; Cauliflower Rice, Rice, or Quinoa; Fresh lime juice / lime wedges; Naan or pita; Cilantro or basil

User Reviews

4.9

636 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
6 (Bowls)
Calories
495 kcal
Course
Main Course
Cuisine
Vegan

1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)

Valerie Marks

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A thick, creamy, dairy-free soup inspired by African Peanut Stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!

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Ingredients

Servings

2 Tbsp coconut, olive, or avocado oil (if avoiding oil, sub water)
1 medium red or white onion, diced
1 large red bell pepper, diced (seeds and stems removed)
6 cloves garlic, minced (6 cloves yield ~3 Tbsp or 18 g)
1 large pinch sea salt
2 ounce cans diced tomatoes
1/2 cup tomato paste
2-4 tsp Chili garlic sauce (we like Huy Fong Foods brand // or sub cayenne to taste)
1 cup natural, salted peanut or almond butter (creamy or chunky)
2 cups light coconut milk
2 ounce cans chickpeas, rinsed and drained
2 cups water, depending on desired thickness

For Serving optional

Cauliflower Rice, Rice, or Quinoa
Fresh lime juice / lime wedges
Naan or pita
Cilantro or basil

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Instructions

Heat a large saucepan over medium heat. Once hot, add oil (or water), onion, red pepper, garlic, and a large pinch of salt. Cook for 3-5 minutes, stirring frequently or until peppers and onions are softened.
Add the tomatoes (with their juices), tomato paste, chili garlic sauce, peanut butter, coconut milk, and (rinsed, drained) chickpeas. Stir to combine. Add water to desired thickness — about 2 cups (480 ml // as original recipe is written).
Bring to a simmer, then lower heat, cover, and continue cooking until slightly thickened and fragrant — about 15-20 minutes. Turn the heat down if it's boiling — you're looking for a low simmer.
Taste and adjust seasonings as needed, adding salt to taste, additional peanut butter for depth of flavor and creaminess, chili garlic sauce for heat, or tomato paste for tomato flavor.
Serve as a stew, over rice, or with naan or pita. For a lighter option, serve over cauliflower rice or a bed of raw or steamed broccoli (which happens to be our favorite). Basil and cilantro are delicious finishing touches.
Store cooled leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop, adding more water or coconut milk to thin as needed.

Notes

*Nutrition information is a rough estimate calculated with coconut oil, lesser amount of chili garlic sauce, and without optional ingredients.

Nutrition Information

Show Details

Serving 1serving Calories 495 (25%) Carbohydrates 41.3g (14%) Protein 16.5g (33%) Fat 31.7g (49%) Saturated Fat 10.2g (51%) Sodium 363mg (15%) Potassium 917mg (26%) Fiber 11g (44%) Sugar 14.5g (29%) Calcium 100mg (10%) Iron 2.2mg (12%)

Nutrition Facts

Serving: 6(Bowls)

Amount Per Serving

Calories 495 kcal

% Daily Value*

Serving	1serving
Calories	495	25%
Carbohydrates	41.3g	14%
Protein	16.5g	33%
Fat	31.7g	49%
Saturated Fat	10.2g	51%
Sodium	363mg	15%
Potassium	917mg	20%
Fiber	11g	44%
Sugar	14.5g	29%
Calcium	100mg	10%
Iron	2.2mg	12%