West African Ground Nut Stew

West African Groundnut Stew
West African Groundnut Stew

West African Groundnut stew is a very flavorful and satisfying dish. This vegan version uses lentils. It can be varied by adding okra or squash. Groundnut stew is traditionally hot and spicy. Groundnuts are legumes. Peanuts are a groundnut and are similar to the nuts used in West Africa.

INGREDIENTS

  • 3 Tbsp vegetable oil
  • 1 large yellow or white onion, sliced
  • A 3-inch piece of ginger, peeled and minced
  • 3-4 garlic cloves, chopped roughly
  • 2-3 pounds sweet potatoes, cut into chunks
  • 3-4 tomatoes chopped
  • 1-2 hot peppers chopped
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1 bay leaf
  • 1 teaspoon cayenne, or to taste
  • 1/2 cup dried lentils, rinsed and drained
  • 4-6 vegetable broth or water
  • 1/2 cup natural peanut butter, creamy or chunky
  • 1/2 cup roasted peanuts
  • 1 bunch green kale, cut or torn into bite sized pieces
  • Salt and black pepper to taste
  • 1/4 to 1/2 cup of chopped cilantro

METHOD

1 Heat the vegetable oil in a large soup pot set over medium-high heat. Sauté the onions in the oil for 3-4 minutes, stirring often. Add the ginger and garlic and sauté another 1-2 minutes, then add the sweet potatoes and stir well to combine.

Add the lentils, vegetable broth, tomatoes, hot peppers, peanut butter, peanuts, coriander and cayenne and stir well to combine. Bring to a simmer , cover the pot and simmer gently for 40-50 minutes, or until the lentils and the sweet potatoes are tender.

3 For a creamier texture use a potato masher to mash some of the sweet potatoes and lentils. 

4 Add salt and pepper to meet your desired taste. 

5 Stir in kale and simmer 10 minutes.

6 Serve over steamed brown rice.

 #50shadesofvegankalechallenge

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Ama Opare
Lifestyle Coach, CEO at Opare Institute
Supporting you by bringing you flavorful and satisfying vegan and raw vegan recipes, inspiration and online training and one-on-one coaching to help LOVE YOUR VEGAN LIFE! I am an educator and revolutionary who has teamed up with my physician/dietitian husband, Nana Kwaku Opare, MD, MPH, CA, to address the growing health problems in the Afrikan/Black community by building a Nation of Black Vegetarians and Vegans.

2 comments on “West African Ground Nut Stew

  1. Good Day, Thank you for all the great Vegetarian Tips. My question for today is how to deal with lack of vitamins. I have urges to eat soap at times which started after the birth of my first child 20 years ago. I’m looking for something that would replace that. I’ve read that iron would decrease the urge. Is there anything you can add to that? Thank you in advance for any help you can offer.

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