Easy Vegan Peanut Stew Recipe
User Reviews
5
-
Prep Time
5 mins
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Cook Time
25 mins
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Total Time
25 mins
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Servings
4
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Calories
164 kcal
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Course
Main Course
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Cuisine
African
Easy Vegan Peanut Stew Recipe
Description
Easy Vegan Peanut Stew brings together a variety of fresh or frozen vegetables including cauliflower, broccoli, carrots, and spinach alongside red kidney beans and plum tomatoes. The vegetables and beans are cooked in a fragrant mix of vegetable stock, garlic, minced ginger, cumin, turmeric, and dried chili flakes which build layered flavors with a gentle warmth and earthiness.
The addition of peanut butter at the end creates a thick, creamy texture with a subtle nutty sweetness that deepens the stew’s character without overwhelming the vegetables. Freshly ground black pepper adjusts the seasoning before serving. Garnishes of chopped spring onions, parsley, and peanuts lend a fresh and crunchy contrast to the smooth stew.
This stew offers a nourishing plant-based option that can be enjoyed on its own or with bread or rice. Cooking is straightforward, using pantry staples and adaptable to fresh or frozen produce. The dish is hearty, warming, and suitable for vegan diets.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 garlic finely chopped, cloves
- 2 handfuls cauliflower fresh or frozen) cut into bite-sized pieces, florets
- 2 handfuls broccoli fresh or frozen) cut into bite-sized pieces, florets
- 2 carrot diced
- 1 handful spinach (fresh or frozen)
- 1 can red kidney beans drained and rinsed
- 1 can plum tomatoes
- 350 ml vegetable stock
- 1 inch ginger peeled and minced
- 1 teaspoon cumin ground
- ½ teaspoon Turmeric
- ½ teaspoon dried chili flakes
- black pepper freshly ground
- 4 tablespoon peanut butter smooth or crunchy
To garnish (optional)
- 2 spring onions scallions, chopped
- handful parsley roughly chopped
- handful peanuts roughly chopped
Instructions
- Heat the oil in a large pot over medium heat.
- Add the onion and fry until translucent but not browned.
- Add the garlic and ginger, and fry for a further minute.
- Add the cauliflower, broccoli (if using frozen cauliflower and broccoli, run under warm water for a minute or two to thaw and then cut into bite sized pieces), carrots, spinach, stock, beans, tomatoes (break them up slightly with a spoon) and spices, then stir well to combine. Bring to boil then reduce the heat and and simmer 15 minutes or until the vegetable are cooked, stirring occasionally.
- Add the peanut butter and stir well. Season with salt and pepper and cook for a further minute.
- Serve garnished with spring onions, peanuts and parsley.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 164 kcal
% Daily Value*
| Calories | 164kcal | 8% |
| Carbohydrates | 11g | 4% |
| Protein | 5g | 10% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Sodium | 458mg | 19% |
| Potassium | 308mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 6120IU | 122% |
| Vitamin C | 8.3mg | 9% |
| Calcium | 42mg | 4% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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