5.0 from 57 votes
Easy Vegan Peanut Stew Recipe
Make this hearty stew in just 25 minutes! The vegetables, kidney beans and tomatoes are enlivened with cumin, turmeric and chilli, then the peanut butter gives it a lovely creaminess and great flavour.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 164 kcal
Course:
Main Course
Cuisine:
African
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 garlic cloves finely chopped
- 2 handfuls cauliflower florets (fresh or frozen) cut into bite-sized pieces
- 2 handfuls broccoli florets (fresh or frozen) cut into bite-sized pieces
- 2 carrots 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 ground cumin
- ½ teaspoon Turmeric
- ½ teaspoon dried chilli flakes
- freshly ground black pepper
- 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.
Cup of Yum
Nutrition Information
Calories
164kcal
(8%)
Carbohydrates
11g
(4%)
Protein
5g
(10%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Sodium
458mg
(19%)
Potassium
308mg
(9%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
6120IU
(122%)
Vitamin C
8.3mg
(9%)
Calcium
42mg
(4%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 164
% 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.