Healthy Vegan African Peanut Stew recipe with potatoes, tomatoes and meaty soy curls (no chicken,) spiced with garlic and ginger in a creamy peanut butter, tomato and coconut milk broth. Finish with a fresh hit of lime, salty peanuts and fresh herbs.
1-Pot Plant Based African Peanut Stew with Soy Curls!
A hearty vegan stew of African origins made with groundnut (peanut paste / butter) and served with fufu. Perfect for the fall and winter months and loaded with protein from the peanut butter and soy curls. It is also loaded with dark leafy collard greens, but kale, spinach, mustard greens and even bok choy make great substitutes.
Easy. Oil Free. Gluten Free. Protein Loaded Stew.
The Potatoes:
I’m a huge fan of buttery golden potatoes so I used them in this recipe, however sweet potatoes would be more traditional and also more nutritious. You can get creative and use winter squashes instead and even dumplings.
The Peanut Coconut Broth:
The Soy Curls:
The perfect healthy substitute for chicken are without a doubt the soy curls. Made from whole soy beans they have the perfect texture and make a perfect canvas to soak up all the flavors from the stew. It’s important to soak them in hot water to rehydrate before cooking to achieve the ultimate tender meaty texture.
I can’t believe it’s not chicken you guys and most importantly no innocent creature had to suffer and die for this meal. Now that’s the way to live and thrive friends!
Can you freeze it ?
Yes this stew can be frozen. Make a large batch and freeze in glass containers for a cold rainy or snowy day when you don’t feel like cooking. Remember to thaw it out in the fridge before reheating.
soy curl recipes to try:
vegan orange chicken
vegan chick’n with broccoli
soy curl tacos de carnitas
vegetable stew.
watch how to make it:
Vegan African Peanut Stew
Ingredients
- 1 carrot sliced into rounds
- 1 yellow onion diced
- 3 cloves garlic minced
- 1.5 inch ginger root grated or 2 tsp ground ginger
- 2.5 tsp ground coriander
- 1.5 tsp turmeric
- 1 tsp chili powder or to taste
- 2 tbsp nutritional yeast
- 4 oz soy curls
- 2.25 cups can coconut milk full fat
- 15 oz can tomatoes lightly crushed
- 3/4 cup peanut butter
- 5 cups water or low sodium veggie stock
- 4 cups golden or sweet potatoes diced
- 3-4 cups dark leafy greens: collard greens kale or wok choy (chopped & stems removed)
- 1-2 juicy limes + a few wedges for serving
- 1 cup fresh cilantro roughly chopped
- 1/2 cup salted peanuts for garnish
- 1 red chili pepper sliced for garnish optional
- black sesame seeds for garnish
- sea salt & black pepper to taste
- hot water for soaking the soy curls
Instructions
- Soak the soy curls in hot water for 20 minutes or so while you start the stew.
- In a medium heavy bottom stock pot sautee the onion and carrot with a little drizzle of water or oil until the onion is translucent. (omit oil for WFPB & Plantricious diets).
- Stir in the garlic, ginger, turmeric, coriander and chili powder and give everything a good toss.
- Add the canned tomatoes ( lightly crush them with your hand if using whole tomatoes), nutritional yeast, coconut milk and 5 cups of water or veggie stock.
- Whisk in the peanut butter until combined and bring the stew to a simmer.
- Drain the soy curls and use your hands to squeeze as much water out of them as possible. Transfer to a cutting board and run your large knife through them to chop them into bite size pieces then add into the stew.
- Cover with a lid and cook for 30 minutes. Taste and season with sea salt.
- Add the diced potatoes and chopped collard greens and simmer an additional 10 to 15 minutes until the potatoes have softened.
- If using kale, spinach, wok choy or swiss chard wait add them to the stew until the very last 3 or 4 minutes.
- Squeeze in a large juicy lime and serve garnished with fresh cilantro, salty peanuts, chili pepper to taste and extra lime wedges. If you prefer a thinner consistency of the stew just add a little more veggie stock or water.
Notes
- STORAGE - Yes this stew can be made ahead and frozen. Make a large batch and freeze in glass containers for a cold rainy or snowy day when you don't feel like cooking. Remember to thaw it out in the fridge before reheating.
Nutrition
Environmental Information
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My favorite meal, the soy curls are so meaty and tender and the flavors outstanding.
I’m excited to make this recipe.
Can you please recommend a no added oil creamy peanut butter?
The organic creamy peanut butter from Costco has no oil added, just peanuts.
11/11/19 – Made this for dinner tonight. It is fabulous! I have an allium allergy so I simply eliminate the onions/garlic. I’ve never cooked with soy curls before. These were amazing and a definite addition to my pantry.
Is the nutritional information for one serving? The recipe makes six servings, correct?
Yes that is correct Kathi, the nutritional information is calculate by the app but it makes sense since peanut butter is very high in calories and that is why it seems so high. However it isn’t something I worry about at all since those calories are in a whole food plant based form, there are no added oils and the peanut butter I recommend using is one that only contains peanuts and salt and no added oils as well.
Just made this for dinner tonight. Fantastic! I put the potatoes in a bit earlier than suggested and the kale just before serving. Didn’t have lime but will add next time. Really good recipe. Thanks!
Made this the other day and the flavors just get better the day after. Thank you for this recipe. Absolutely delicious!
Hi, checked this receipe, looks delicious wanted to make it, have a question-What are soy curls and where can I get, what can be another substitute.
The soy curls are linked inside the recipe, you can omit them if you want and maybe add pressed tofu at the end of cooking or use any plant-based sausage you like.
Is coconut milk required? what can be replaced for the coconut milk?
The coconut milk gives it a certain flavor, you could use any plant milk but it won’t be quite the same.
This was a brand new dish to me and it was so tasty and filling, great on a cold day! I love that the ingredients are staples in my kitchen, although I did have to take a few liberties such as using a nut and seed butter rather than creamy pb. I also added some hot peppers and left out the salt. This recipe is definitely going into the rotation, thank you!