5 from 84 votes
Vegan Coconut & Peanut Stew with Kidney Beans
This vegan stew blends peanut butter and coconut milk with kidney beans and assorted vegetables to create a creamy, savory dish with a hint of spice. The peanut butter enriches the sauce while the blend of spices adds warmth without overpowering the natural flavors. The stew can be served as a main dish with rice or grains, offering a satisfying and nutritious option for plant-based meals.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
4
Calories:
3244 kcal
Course:
Main Course
Cuisine:
Vegan
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 3244
% 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.