West African Peanut Stew

Author: Paul Turcotte
282kcal
This rich, savory, and thick stew originates from Mali, featuring a velvety base of ground peanuts (or peanut butter), tomato paste, and spices resulting in a comforting, creamy, and flavorful dish.
Print
Prep 1 hour
Cook 45 minutes
Servings 8
Course Main Courses, Soup
Cuisine African, High Protien
Keyword one pot meal, stew, Vegan Comfort Food

Ingredients

  • 1 large onion chopped
  • 1 Tbsp water as needed for onion saute
  • 3 cloves garlic minced or pressed
  • 2 sweet potatoes cubed
  • 1 Tbsp fresh ginger grated or 1 tsp powder
  • 1 tsp cumin
  • 1 tsp cinnamon
  • ¼ tsp cardamon
  • ¼ tsp red pepper flakes see notes
  • 2 Tbsp tomato paste
  • 1 can diced tomatoes, 15 oz. see notes
  • 1 can chickpeas, drained and rinsed
  • ¾ cup peanut butter see notes
  • 6-8 cups vegetable broth
  • 4 cups collard greens see notes
  • ½ tsp salt
  • ¼ tsp ground black pepper

Equipment

  • 1 Large stock pot

Instructions

Prep Notes:
  1. Sweet potato prep: Cut medium sized potatoes into cubes about ½” to ¾”. To peel or not to peel, that is the question.  Potato skins are nutritious and add valuable non-soluble fiber to your meal.  However, peeled potatoes break down faster and add more creaminess to the stew. 
  2. Collard greens prep: Use a sharp knife to remove each main stem (cut along the side of each stem), then stack the leaves and cut them into around 1/2-inch wide x 3” strips to make them easier to eat. Place the chopped collard greens in a colander and rinse very well. Cover the greens with water in a bowl. Add 2-3 Tbsp of apple cider (or other) vinegar for 10 to 15 minutes to help break down plant fibers. Massage firmly for a couple of minutes, then rinse and drain.  Stew can be made with or without the collard greens.
Instructions
  1. Over medium heat, add chopped onion and bell pepper and water sauté until onions are translucent, about 3 to 4 minutes then add garlic and stir for adan ditional minute.
  2. Add cumin, cinnamon, cardamon, red pepper and stir together. Let cook for one minute, careful not to burn. Add potatoes, chickpeas, tomatoes, and stir together. Let cook for 5-7 minutes allowing the potatoes to soften a bit.
  3. Add vegetable stock, peanut butter and tomato paste. Stir together until the tomato paste is combined with the other ingredients. Cover, turn heat down to low and allow to simmer for 20 to 30 minutes, until sweet potatoes fork tender.
  4. Remove cover, add collard greens. Taste the broth and add more salt and pepper if desired. Allow to cook for another 5 minutes or until to the consistency you desire.  The sweet potatoes will break down and thicken the stew when cooked longer. 

Notes

Hot spicing: It’s very challenging to remove the heat from hot peppers once added. So use caution if you don’t like it too hot.  Add hot spicing gradually. You can substitute red pepper flakes for sriracha, cayenne, or perhaps a milder Kashmiri red pepper powder.  Add half of what you plan to use with the spices, and adjust the heat to taste before serving.
Chickpeas can be substituted with red kidney beans.  
Add more broth if needed for the desired consistency.
Garnish with chopped dry-roasted peanuts and/or cilantro 
Serve with rice, grain of choice, hearty whole grain bread, or just by itself.

Soup

Red Lentil Butternut Squash Soup

This simple red lentil butternut squash soup is rich, creamy, and full of flavor! Red lentils are indeed a soup's best friend, and mixed with butternut squash, you have the makings of a classic comfort food. Serve this simple and nourishing soup with a hunk of whole grain bread, relax, and savor the moment.

By |2026-01-29T09:48:39+00:00July 21st, 2025|Comments Off on Red Lentil Butternut Squash Soup
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Boneless Broth

Print
Prep 30 minutes
Cook 2 hours
Course Soup
Cuisine American
Keyword Gut Health

Ingredients

  • 10 cups Water Filtered for best results
  • 3 Carrots Chopped
  • 3 Celery ribs Chopped
  • 1 Onion Quartered. Medium preferably red.
  • 3-4 Garlic cloves chopped
  • ½ cup Chick peas or Garbanzo Beans Preferably dry beans
  • ½ cup Shitake mushrooms Dried preferred
  • 1 ounce Wakame seaweed Dried about 1/10 of a cup
  • 1 inch Ginger root 1/2 teaspoon dry
  • 1 Tbsp Tumeric Powder
  • ¼ cup Nutritional Yeast
  • 1 Tbsp Coconut Oil
  • 1 Tbsp Coconut Aminos
  • ½ cup Fermented vegetables Optional as available
  • ½ bunch Fresh herbs: Cilantro, Basil or Oregano See Notes

Equipment

  • Instant Pot Unless cooking on the stove
  • stock pot If not using an Instant Pot
  • soup Ladle
  • cutting board
  • chef's knife

Instructions

Instant Pot
  1. Add all the ingredients in the Instant Pot, give it a quick stir, put on the lid, and close the vent.
  2. Set the pressure on high and the timer for 1 ½ hours or 90 minutes. The Instant Pot takes about 15 minutes to reach full pressure before the timer starts.
  3. Once the cooking cycle is done, allow the pressure to naturally release (about 15 minutes), then turn the vent to release the rest of the pressure. Remove the lid.
  4. Place a fine mesh strainer over a bowl and line it with cheesecloth if you want a clear broth. Pour the contents through to separate the broth from the cooked vegetable materials. You can discard the mash or blend the contents with a little vegetable broth or water and make a soup.
  5. Pour the Vegan Boneless Broth into jars and allow to cool. You can seal and freeze the broth or keep it in the fridge for up to a week.
  6. To serve, either drink the broth cold or warm it on the stove or in the microwave. Taste it and add a touch of salt or spices to suit your taste. If you like it spicy, add a touch of cayenne.

Notes

On The Stove:
Add all of the ingredients into a pot and bring to a full boil.  Then reduce the heat and simmer for a couple of hours, and follow the directions from there.
*Coconut oil is generally considered beneficial for gut health due to its fiber content, natural probiotics, and antimicrobial properties. It can help improve digestion, support the growth of healthy gut bacteria, and potentially alleviate symptoms of gut issues.  We typically recommend avoiding oil.
**If you don’t have fresh herbs, you can use dried spices and mix them up as you like, maybe a teaspoon of each of these three. A reliable conversion ratio is 1 tablespoon of fresh herbs = 1 teaspoon of dried herbs. 
Basil:
Basil is a good source of magnesium and flavonoids, which can support mood, memory, and concentration. It also has anti-inflammatory and blood sugar-regulating properties. 
Cilantro:
This herb is a good source of vitamin K and antioxidants like polyphenols, which may help with cardiovascular health. It's also been linked to potential blood sugar benefits. 
Oregano:
Oregano is rich in antioxidants, specifically carvacrol and thymol, and has been used traditionally for digestive issues. 

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