4.9 from 636 votes
1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6 (Bowls)
Calories: 495 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
- 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
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.
Cup of Yum
Notes
- *Nutrition information is a rough estimate calculated with coconut oil, lesser amount of chili garlic sauce, and without optional ingredients.
Nutrition Information
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
% 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.