Vegan Coconut & Peanut Stew with Kidney Beans
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
4
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Calories
3244 kcal
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Course
Main Course
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Cuisine
Vegan
Vegan Coconut & Peanut Stew with Kidney Beans
Description
Vegan Coconut & Peanut Stew with Kidney Beans combines peanut butter, coconut milk, kidney beans, and mixed vegetables in a spiced broth to yield a thick, creamy stew. The inclusion of oregano, thyme, chili powder, and curry powder imparts subtle earthy and warming notes without overwhelming the dish. The texture balances creamy with tender vegetables that have simmered to softness. Cooking involves sautéing onion and garlic, then incorporating spices, peanut butter, and produce before simmering with coconut milk and beans until cooked through.
The stew can be garnished with fresh cilantro and lime juice, which introduces brightness to contrast the richness and highlight the peanut flavor. Serving this with rice or bread helps balance the hearty stew making it filling and comforting.
As noted, substituting roasted sweet potatoes or greens like spinach or kale can add variety and extra nutrients. Using broth instead of oil for sautéing reduces fat content and the addition of lime juice is recommended to enhance the flavor balance.
Ingredients
- 1 tsp neutral cooking oil or 2 tbsp broth, generic cooking oil
- 1/2 onion small, chopped
- 2 cloves garlic finely chopped
- 3 tbsp peanut butter , or almond butter or use sunbutter for nut-free
- 1/2 tsp oregano
- 1/2 tsp thyme
- 1/2 tsp chilli powder
- 1 tsp curry powder or garam masala or jamaican curry powder or berbere or baharat
- 1/2 cup tomato chopped
- 1 1/2 - 2 cups Veggies such as green or red bell pepper, carrots, zucchini etc
- 1 cup coconut milk Or use other non dairy milks such as almond or soy
- 1/2 tsp salt
- 1/4 tsp sugar or sweetener
- 15 oz Kidney Beans or 1.25 cup cooked kidney bean, canned
- 1/2 cup water
- cilantro lime juice for garnish
Instructions
- Heat oil or broth in a skillet over medium heat, add onion and garlic and sautee them until golden.
- Add all the spices and herbs and stir into the onions for few seconds. Add in the peanut butter and mix it in. Add the tomatoes and veggies and mix in, letting everything come to a simmer. (If adding quick cooking veggies such as broccoli, add them in the next step 5 after 10 mins of simmering. )
- Add the coconut milk, rinsed and drained kidney beans, salt, sugar and water and mix well. Cover and cook for 13-15 minutes or until the veggies are cooked to preference. Taste and add more salt or sugar to taste.
- Garnish with cilantro and lime juice and serve with rice and other cooked grains or as is or with garlic bread.
Notes
- You can add diced roasted sweet potatoes or squash for a fall and winter variation.
- Toss in leafy greens such as spinach, Swiss chard, kale, or collard greens to add color and nutrients.
- Use vegetable broth in place of oil for an oil-free stew.
- Garnish with fresh cilantro and a squeeze of lime juice to balance the stew's richness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 3244 kcal
% Daily Value*
| Serving | 1/2 recipe | |
| Calories | 324.4kcal | 16% |
| Carbohydrates | 44.61g | 15% |
| Protein | 14.41g | 29% |
| Fat | 11.77g | 18% |
| Saturated Fat | 4.93g | 25% |
| Sodium | 492.09mg | 21% |
| Potassium | 756.12mg | 16% |
| Fiber | 13.54g | 54% |
| Sugar | 4.46g | 9% |
| Vitamin A | 8315.99IU | 166% |
| Vitamin C | 21.85mg | 24% |
| Calcium | 85.67mg | 9% |
| Iron | 3.36mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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