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Vegan Coconut & Peanut Stew with Kidney Beans
This deliciously creamy and rich coconut-based Vegan Peanut Stew makes for a warm and comforting easy weeknight meal that’s super quick and simple to make using just one pot. Packed with healthy vegetables and plant-based protein from kidney beans and peanut butter! Gluten-free, soy-free, dairy-free and plant-based! Serve over rice
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 3244 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
- 1 tsp oil or 2 tbsp broth
- 1/2 small onion 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 chopped tomato
- 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 canned kidney beans or 1.25 cup cooked kidney bean
- 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
- Nutrition facts do not include sides.
- For a fall/winter version, you could also add in some diced roasted leftover sweet potatoes or squash, if you have any.
- Toss in some spinach, swiss chard, or even kale or fresh chopped collard greens for extra flavor, color and superpower phytonutrients.
- Broth can be used instead of oil when sauteing the onions for an oil-free stew.
- Peanut Stew usually gets topped off with a generous sprinkle of fresh cilantro and some chopped peanuts but I also like to add a squeeze of fresh lime juice. Something about that hint of sour really helps cut through the richness and it goes so well with the savory tomato and sweet nutty taste of the peanut butter.
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
(22%)
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: 4Serving
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.