1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
6 (Bowls)
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Calories
495 kcal
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Course
Main Course
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Cuisine
Vegan
1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
Description
The 1-Pot Chickpea Tomato Peanut Stew combines a fragrant sauté of onion, red bell pepper, garlic, and salt cooked in coconut oil or a substitute oil. Tomatoes and tomato paste contribute acidity and depth, balanced by creamy peanut butter stirred in with coconut milk. Chickpeas add body and protein, while chili garlic sauce brings heat and complexity. Water is added to adjust the stew’s thickness, then simmered gently to meld flavors.
The resulting dish is thick, creamy, and robust with a blend of sweet, salty, spicy, and nutty layers typical of West African cuisine. The peanut butter creates a smooth, slightly thick sauce coating the chickpeas and vegetables. It can be served over starches such as rice, quinoa, or cauliflower rice, or alongside breads like naan or pita for a complete meal.
Adjust seasoning after cooking by adding salt or more chili garlic sauce to preference. The stew retains its flavor when reheated and can accommodate variations in oil or heat level based on dietary needs.
Nutrition info is an estimate using coconut oil and moderate chili garlic sauce.
Ingredients
- 2 Tbsp coconut oil if avoiding oil, sub water, or olive or avocado oil
- 1 medium onion red or white, diced
- 1 large red bell pepper seeds and stems removed, diced
- 6 cloves garlic 6 cloves yield ~3 Tbsp or 18 g, minced
- 1 large pinch salt sea salt
- 2 ounce diced tomatoes canned
- 1/2 cup tomato paste
- 2-4 tsp Chili garlic sauce (we like Huy Fong Foods brand // or sub cayenne to taste)
- 1 cup peanut butter creamy or chunky, natural, salted, or almond butter
- 2 cups coconut milk light
- 2 ounce chickpeas canned, rinsed and drained
- 2 cups water depending on desired thickness
For Serving optional
- cauliflower rice
- rice
- quinoa
- lime juice fresh, juice or wedges
- lime fresh, juice or wedges
- Naan
- pita
- cilantro or basil
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
- Use coconut oil or a preferred neutral oil for sautéing vegetables.
- Adjust chili garlic sauce quantity for desired heat level.
- Serve with rice, quinoa, cauliflower rice, naan, or pita to complement the stew.
- Check seasoning after cooking and add salt or more peanut butter to taste.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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