One Pot Plant Based Peanut Stew with Soy Curls!
A hearty 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 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 peanut stew ?
Yes you can freeze this stew. 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.
how to make healthy vegan peanut stew:
Plant Based Peanut Stew with Soy Curls
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.
Nutrition
Miso Chickpea Stew
Mushroom Wild Rice Soup
Vegetable Soy Curl Stew
My favorite meal, the soy curls are so meaty and tender and the flavors outstanding.
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.