Peanut Stew

Creamy, slightly spicy, and absolutely irresistible.  This Peanut Stew has become a cold-weather staple in our house! A great make-ahead meal.

Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

You know the feeling when you open a gift from someone and you have so much excitement/surprise that you literally gasp?

That was me a couple of Christmases ago when I opened a gift from my parents (I mean Santa) that contained several cookbooks on my Amazon wish list.  My younger siblings absolutely gave me the strangest looks…my sister uttered something like, “Tara, it’s cookbooks…not a million dollars.” to help bring me back to reality, but honestly…I felt that this present was even better than a million dollars!

I have been a cookbook lover for as long as I can remember, so those cookbooks have been put to GOOD use in the past couple of years since receiving them!

This Peanut Stew is inspired by the African Peanut Stew in the Oh She Glows cookbook (highly recommended for plant-based meal inspiration!)

Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

I believe her African Peanut Stew was the first I made out of the book a couple of winters ago, and now I make it on repeat.  Of course, I’ve made a few adaptations along the way as I do with all recipes I love and my subtle changes to this recipe have made it lower in FODMAPs but still kept the same bold, nutty, spicy flavor.

Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

I love making a pot of this soup on the weekend, so that it can be packed as an easy lunch/lunch component.  SO much flavor but minimal effort when made ahead.

Not only is this Peanut Stew full of flavor, but it is seriously filled with nutrient-dense produce:

  • Tomatoes
  • Dark leafy greens (either spinach or kale work here!)
  • Chickpeas
  • Sweet potatoes
  • Bell pepper

My mouth is watering just thinking about it.

Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

I recommend serving your Peanut Stew with a flavorful side salad and a piece of crusty bread (whole wheat sourdough is my favorite!)

Peanut Stew will warm you from the inside out these last few weeks of winter! Click To Tweet

If you give this recipe a try, make sure to tag #trebleinthekitchen or @trebleinthekchn on instagram!

Peanut Stew
 
Prep time
Cook time
Total time
 
Creamy, slightly spicy, and absolutely irresistible. This Peanut Stew has become a cold-weather staple in our house!
Author:
Recipe type: soup, stew, low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free
Cuisine: African
Serves: 6 servings
Ingredients
  • 1 tsp extra virgin olive oil (or 1 spritz with a misto sprayer)
  • 3 Tbsp chives (fresh or freeze-dried)
  • 1 red bell pepper, chopped
  • 1 jalapeno, seeded and diced*
  • 1 sweet potato, washed and diced
  • 1 28oz can diced tomatoes1
  • ½ tsp kosher or sea salt
  • ¼ tsp black pepper
  • ⅓ cup natural peanut butter**
  • 4 cups vegetable broth, I prefer homemade
  • 1 tsp smoked paprika powder
  • ½ tsp cumin powder
  • ¼ tsp cayenne powder
  • 1 15 oz can low sodium chickpeas, drained and rinsed***
  • 2 large handfuls of baby spinach or kale leaves
Instructions
  1. Heat oil in a large saucepan or Dutch oven over medium heat.
  2. Add the chives, bell pepper, jalapeno, sweet potato and tomatoes with juice. Increase the heat to medium high and simmer for about 5 more minutes. Add the salt and pepper.
  3. In a medium bowl, combine the peanut butter and 1 cup of the vegetable broth (watch splashing over the sides!). Stir until creamy and smooth.
  4. Add the peanut butter broth mixture, the remaining broth, smoked paprika, cumin, and cayenne to the tomato mixture on the stove.
  5. Cover the pan and bring to a boil. Reduce the heat to low to simmer for 10-15 minutes. The sweet potatoes should fall off the fork when pierced.
  6. Remove the lid and add the drained chickpeas to the soup mixture and add the dark leafy greens. Stir until the greens are wilted.
Notes
*You can omit the jalapeno and cayenne to reduce the heat of this dish.
**I prefer a natural peanut butter with just peanuts or peanuts and salt as the ingredients.
***To reduce sodium content in this dish, rinse chickpeas for at least 1 minute and purchase low sodium/no salt added canned goods/broth.

Adapted from Oh She Glows Cookbook
Nutrition Information
Serving size: ⅙ of recipe Calories: 220 Fat: 9 g Carbohydrates: 27 g Sugar: 8 g Sodium: 861 mg Fiber: 7 g Protein: 8 g

Peanut Stew - low FODMAP, gluten free, grain free, vegan, vegetarian, dairy free

Question of the Day:

  • What is your favorite cookbook OR what is a favorite cookbook recipe?

Comments

  1. I’ve always been intimidated by stews because of the long ingredient list, but after reading through this looks really easy! I love everything peanut butter

    • Tara Deal Rochford says:

      You could totally make this Becca!! 🙂 It’s so flavorful and really not a ton of work besides chopping!

  2. I love peanut anything, so this is going to have to be a must try!

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