This Creamy Sweet Potato Peanut Stew Vegan recipe combines the rich flavors of sweet potatoes, peanut butter, and aromatic spices in one hearty, plant-based meal. Perfect for busy weeknights, this vegan comfort food is ready in just 30 minutes and requires only one pot, meaning less cleanup and more time to enjoy your evening. The creamy texture and protein-packed ingredients make this stew both satisfying and nourishing.
West African-Inspired Stew Benefits
This creamy sweet potato peanut stew draws inspiration from West African cuisine, where peanut-based stews are a staple. Traditional versions often include groundnuts (peanuts) and various vegetables, creating a perfect balance of flavors and textures. Our vegan adaptation maintains the authentic taste profile while offering numerous health benefits.
Nutritional Powerhouse
- 15g plant-based protein per serving from peanut butter and chickpeas
- 8g fiber from sweet potatoes and leafy greens
- Rich in Vitamin A (200% DV) and iron
- Good source of potassium and magnesium
- Heart-healthy fats from natural peanut butter
Perfect for Busy Lives
- One-pot wonder – minimal cleanup required
- Ready in just 30 minutes from start to finish
- Uses common pantry staples
- Freezes beautifully for meal prep
- Versatile base for adding other vegetables
What You’ll Need
This creamy sweet potato peanut stew requires simple, wholesome ingredients that create complex flavors when combined. The peanut butter adds richness while the sweet potatoes provide natural sweetness to balance the savory elements.
Base Ingredients
- 1 tablespoon vegetable oil (coconut oil works great)
- 1 medium yellow onion, diced
- 3-4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 jalapeño pepper, seeds removed and diced (optional)
- 1 red bell pepper, diced
Main Components
- 2 medium sweet potatoes (about 1 pound), peeled and diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup natural peanut butter
- 1 can (14 oz) diced tomatoes
- 2 cups vegetable broth
- 2 cups chopped kale or spinach
Spices & Garnishes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper (adjust to taste)
- Fresh cilantro, chopped
- Roasted peanuts, chopped
- Fresh lime wedges
Ingredient Tips
For the best flavor, use natural peanut butter with no added sugar or oils. If you have a peanut allergy, sunflower seed butter makes an excellent substitute. The stew’s spice level can be adjusted by increasing or decreasing the amount of jalapeño and cayenne pepper.
How to Make Creamy Sweet Potato Peanut Stew
This one-pot vegan stew comes together in just 30 minutes, making it perfect for busy weeknights when you want something nutritious and satisfying without spending hours in the kitchen.
- Prepare aromatics: Heat oil in a large pot over medium heat. Add onion and sauté for 3-4 minutes until translucent. Add garlic, ginger, and jalapeño (if using) and cook for another minute until fragrant.
- Add spices: Stir in cumin, coriander, cinnamon, and cayenne pepper. Cook for 30 seconds until aromatic, being careful not to burn the spices.
- Add vegetables: Add diced sweet potatoes and red bell pepper to the pot. Stir to coat with the spice mixture.
- Add liquids: Pour in the diced tomatoes and vegetable broth. Bring to a simmer.
- Add peanut butter: Stir in the peanut butter until completely incorporated into the stew.
- Simmer: Reduce heat to medium-low and simmer for about 15-20 minutes, or until sweet potatoes are tender when pierced with a fork.
- Add chickpeas and greens: Stir in the drained chickpeas and chopped kale or spinach. Cook for another 3-5 minutes until greens are wilted.
- Adjust seasoning: Taste and adjust salt, pepper, or spices as needed.
- Serve: Ladle into bowls and garnish with chopped cilantro, chopped peanuts, and a squeeze of lime juice.
Pro Tips for Perfect Stew
- Thickness adjustment: If the stew is too thick, add vegetable broth ¼ cup at a time until the desired consistency is reached.
- Creamier texture: For an even creamier stew, use an immersion blender to partially blend some of the stew while leaving chunks for texture.
- Meal prep: This stew stores beautifully in the refrigerator for up to 5 days or in the freezer for 3 months in airtight containers.
- Allergy swap: Use sunflower butter for a nut-free version that maintains the creamy texture.
Easy Variations to Try
This versatile stew can be customized in numerous ways to suit your preferences or to use ingredients you have on hand. Here are some delicious variations to experiment with:
Vegetable Variations
- Greens swap: Try collard greens or Swiss chard instead of kale
- Root vegetable mix: Add carrots or butternut squash with the sweet potatoes
- Extra veggies: Cauliflower florets or green beans add nice texture
- Protein boost: Add a second can of chickpeas or white beans for extra protein
Serving Suggestions
- Grain pairings: Serve over brown rice, quinoa, or millet
- Bread sides: Pair with crusty bread for dipping
- Extra toppings: Try coconut yogurt, hot sauce, or avocado slices
- Make it festive: Serve in hollowed-out roasted sweet potatoes for special occasions
Nutritional Benefits of Plant-Based Protein Dinner
This creamy sweet potato peanut stew isn’t just delicious – it’s also packed with nutrients that support overall health and well-being. Let’s explore the nutritional powerhouses in this recipe:
Sweet Potatoes
- Rich in beta-carotene for eye health
- High in fiber for digestive health
- Contains potassium for heart health
- Provides complex carbs for sustained energy
- Low glycemic index for stable blood sugar
Peanut Butter
- Excellent source of plant protein
- Contains heart-healthy monounsaturated fats
- Provides vitamin E, an antioxidant
- Contains magnesium for muscle function
- Offers niacin for energy metabolism
Chickpeas & Greens
- Chickpeas provide additional protein and fiber
- Leafy greens add calcium and iron
- Both are rich in folate for cell health
- Contain antioxidants that fight inflammation
- Add plant compounds that support immunity
According to the Harvard T.H. Chan School of Public Health, plant-based meals like this stew that combine legumes, vegetables, and whole grains create a complete nutritional profile that supports overall health while reducing the risk of chronic diseases.
Storage & Meal Prep Tips
One of the best features of this creamy sweet potato peanut stew is how well it works for meal prep. The flavors develop and improve over time, making it perfect for batch cooking.
Refrigerator Storage
- Allow the stew to cool completely before refrigerating
- Store in airtight containers for up to 5 days
- The stew will thicken when chilled – add a splash of broth when reheating
- For best results, store stew and grains separately
- Reheat gently on the stovetop or microwave until steaming hot
Freezer Instructions
- Freeze in portion-sized containers for up to 3 months
- Leave some space at the top of containers for expansion
- Thaw overnight in the refrigerator before reheating
- Add fresh garnishes after reheating for the best flavor
- Consider freezing without greens and adding fresh ones when serving
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Frequently Asked Questions
Here are answers to some common questions about making this creamy sweet potato peanut stew:
Can I make this stew oil-free?
Yes! Instead of oil, you can sauté the onions and aromatics in 2-3 tablespoons of vegetable broth or water. Add more liquid as needed to prevent sticking. The peanut butter provides enough natural fat to create a rich, creamy texture even without added oil.
What’s the best way to reheat this stew without separation?
For best results, reheat the stew gently over medium-low heat on the stovetop, stirring occasionally. If using a microwave, heat at 70% power in 1-minute intervals, stirring between each interval. If separation occurs, simply stir vigorously to recombine the ingredients.
How can I boost the protein content for athletes?
There are several ways to increase the protein content: 1) Add an extra can of chickpeas or white beans, 2) Stir in 2 tablespoons of hemp seeds when serving, 3) Serve with a side of quinoa instead of rice (higher protein grain), or 4) Add 1/2 cup of red lentils with the sweet potatoes (may need extra liquid).
Can I make this in a slow cooker or Instant Pot?
Absolutely! For the slow cooker: Add all ingredients except the kale and cook on low for 6-8 hours or on high for 3-4 hours. Add kale in the last 30 minutes. For Instant Pot: Use sauté function for aromatics, then add remaining ingredients except kale. Cook on high pressure for 5 minutes with natural release. Stir in the kale after the pressure is released.
Learn more about pressure cooking techniques from America’s Test Kitchen’s guide.
Is this recipe suitable for meal prep for the entire week?
Yes, this stew is excellent for meal prep! It tastes better after a day or two as the flavors meld. For best results when prepping for the entire week, consider these tips: 1) Slightly undercook the sweet potatoes if you plan to reheat multiple times, 2) Add the greens only to portions you’ll eat within 2-3 days, and 3) Store garnishes separately to maintain freshness.
Easy Vegan Comfort Food Tips
This creamy sweet potato peanut stew proves that plant-based comfort food can be both delicious and nutritious. The rich, velvety texture and complex flavors make it satisfying for vegans and non-vegans alike, while the simple preparation makes it accessible even on busy weeknights.
Remember that the key to this recipe’s success lies in building layers of flavor with the aromatics and spices before adding the sweet potatoes and peanut butter. Don’t rush the process of sautéing the onions, garlic, and ginger – these foundational flavors make all the difference.
For more plant-based recipes that don’t sacrifice flavor or satisfaction, check out our 10-Minute Kitchen Cleaning Hacks and 7 AM Vegan Breakfast Bowls.
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