This African – inspired peanut stew brings together warming spices, legumes, and whole grains into a deeply satisfying, one pot meal. It is rich, slightly spicy and naturally creamy from peanut butter or peanut powder – with out any added oils. The combination of beans, red lentils and quiona provides excellent protein and fiber, making it ideal for sustained energy and fullness.
This is the kind of meal that supports your healthy daily routine – simple to prepare, easy to batch cook and perfect for leftovers or freezing for future meals. I make this in my 8 QT Instant Pot – cut the recipe in half to fit in your 6 QT Instant Pot.
This is my go to tool for evenly dicing, fruits, veggies and potatoes. It makes everything look so professional. No knife skills required.
Health Benefits of Key Ingredients
Legumes (lentils, kidney beans, chickpeas)
- Excellent source of plant protein and fiber
- Support heart health by helping lower cholesterol
- Promote stable blood sugar levels
Sweet Potatoes
- Rich in beta-carotene (vitamin A precursor)
- Support immune function and eye health
- Naturally sweet, adding depth without added sugar
Peanut Powder
- Provides protein and flavor with significantly less fat than whole peanuts
- Adds creaminess without oils
- Contains beneficial nutrients like magnesium and potassium
- Be sure to select one that is sugar free and salt free
Quinoa
- A complete plant protein containing all essential amino acids
- Good source of iron and magnesium
- Adds texture and boosts satiety
Tomatoes
- High in lycopene, an antioxidant linked to heart health
- Provide vitamin C and potassium
Enjoy this video where I show you how to make this recipe!
Spices (ginger, cumin, cinnamon, garam masala)
- Anti-inflammatory and antioxidant properties
- Enhance digestion and add complexity without sodium or fat
Garlic & Onions
- Support immune health
- Contain compounds linked to reduced inflammation and improved cardiovascular health
Once your soup cubes are frozen transfer the cubes to a gallon size freezer bag. Then your molds are ready for another batch prep item.
Practical Tips
- This stew thickens as it sits—perfect for meal prep.
- Freezes well for future meals.
- Adjust spice level by increasing or decreasing cayenne.
- Serve over greens or alongside a simple salad for added volume and freshness.
![PB2 Pure Peanut Butter Powder - [2 lb/32 oz Jar] - No Added Sugar, No Added Salt, No Added Preservatives - 100% All Natural Roasted Peanuts - 6g of Plant-Based Protein](https://m.media-amazon.com/images/I/41PtGEYa9GL._SL500_.jpg)
Toppings
- Vegan mock sour cream
- chopped peanuts
- cilantro or parsley
Topping Substitutions:
- Instead of vegan sour cream/yogurt:
- Instead of peanut butter and peanuts:
Hearty African Peanut Strew
Ingredients
Method
- Turn on the sauté mode on your 8 Qt Instant Pot, add the onions, garlic and carrots with a little water to prevent sticking, sauté for 3-4 minutes.
- Add the rest of the ingredients, and stir well to combine. Put the lid on and close the steam valve to sealing.
- Cook on High Pressure for 6 minutes.
- Allow a natural pressure release (10–15 minutes), then quick release if needed.
- Stir and adjust thickness. Add up to 2 extra cups of water or broth if you prefer a thinner consistency. It does thicken as it cools.
- Serve with desired toppings such as chopped peanuts, cilantro & mock sour cream. Serve over chopped arugula or kale if desired.
- Crock Pot (Slow Cooker) Put ingredients in the slow cooker, cook on low 6-8 hours or high for 4-5 hours.Stove Top – Use a large Dutch Oven, sauté in water onions, garlic, ginger, and carrots for 5-7 minutes, add seasonings, and rest of ingredients, bring to a boil, reduce heat and simmer for 40 – 60 minutes, or until vegetables are cooked, add more broth or water if needed.
Notes
Tried this recipe?
Let us know how it was!
Easy Mock Sour Cream
Ingredients
Method
- Mix together and chill.
- A delicious mock sour cream that is perfect for topping stews, soups, chili, tacos, burritos and baked potatoes.
Notes
Tried this recipe?
Let us know how it was!
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