This Peanut Stew is a seriously tasty, family-friendly one-pot meal. Naturally gluten-free and vegan, it’s warming, full of flavour and budget-friendly at about £1 per person.
Recipe Difficulty – Very Easy
Table of Contents
- Why this recipe works
- Ingredients to make Peanut Stew
- Substitutions
- Variations
- How to make Peanut Stew
- Leftovers
- Recipe FAQs
- Peanut Stew Recipe
Why this recipe works
This one-pot peanut and sweet potato stew is ideal for cooler months. It’s quick — ready in about thirty minutes — and balances warming spices with rich, nutty flavours.
Aside from being comforting and naturally gluten-free and vegan, the recipe is affordable. The ingredients make roughly five portions for around £5 total, so it’s an inexpensive option for family dinners.
The texture comes from chunky sweet potato and chickpeas, while the peanut butter brings creaminess and depth. Optional chopped peanuts add a pleasant crunch on top.
Because everything cooks in one pot, preparation and washing up are minimal. This stew also freezes well, making it a great choice for batch cooking; freeze portions for busy evenings when you don’t have time to cook from scratch.
This dish is inspired by West African peanut stews — often called groundnut stew, domoda or maafe — and draws on those traditional flavours while remaining simple and adaptable.
Ingredients to make Peanut Stew
- Red onion – adds a sweet, savoury base.
- Garlic cloves – crushed for aroma and depth.
- Sweet potatoes – give body and natural sweetness.
- Turmeric – warm, earthy spice.
- Fennel seeds – subtle aniseed note.
- Ground coriander – citrusy, slightly sweet.
- Tinned tomatoes – convenient and flavourful.
- Tinned chickpeas – drained; add protein and texture.
- Peanut butter – smooth or crunchy, for richness.
- Vegetable stock – makes the base vegan-friendly.
- Spinach or kale – optional green for freshness.
- Unsalted peanuts – optional garnish for crunch.
See recipe card for exact quantities and full details.
Substitutions
- Onion: Use yellow or white if preferred, or dried minced onion in a pinch.
- Garlic: Minced jarred garlic works as a substitute.
- Tomatoes: Fresh tomatoes can be used, though you may need extra liquid.
- Peanut butter: Swap for almond or cashew butter for a different nut profile.
Variations
- Spicy: Use fire-roasted tomatoes and add jalapeño or chilli flakes for heat.
- Deluxe: Stir through spinach or kale and top with chopped peanuts; serve with rice, fufu or flatbread and a lime wedge.
- Kid friendly: Keep chopped peanuts on the side so children can add them themselves.
How to make Peanut Stew
Step 1: Peel and chop the sweet potatoes into small cubes and slice the onion. Heat a little oil in a pot and add the onion, garlic, sweet potato, turmeric, fennel seeds and ground coriander. Stir to combine and soften slightly.
Step 2: Add the tinned tomatoes and drained chickpeas, then stir in the peanut butter. Pour in the vegetable stock, bring to a gentle simmer and cook on low for about 20 minutes until the sweet potato is tender.
Remove from the heat and, if using, stir through a couple of handfuls of spinach or kale until wilted. Top with chopped unsalted peanuts if desired and serve.
Hint: Spinach or kale and chopped peanuts are optional but add colour and texture.
Leftovers
Store leftovers in an airtight container in the fridge for 4–5 days. Reheat on the stove or in the microwave, adding a splash of water if the stew is too thick. The stew also freezes well for up to three months; thaw before reheating.
Recipe FAQs
Peanut-based stews are common across West Africa, with variations found in countries such as Ghana, Sierra Leone and the Ivory Coast.
Peanut stew is a hearty, often tomato-based stew enriched with groundnuts or peanut butter. This version uses sweet potato and chickpeas and is both vegan and gluten-free.
Yes. Combine the ingredients in a slow cooker and cook on high for about 4 hours or low for 8 hours.
Absolutely. This recipe is well suited to batch freezing—store in airtight containers for up to three months.
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Peanut Stew
Ingredients
- 1 red onion, sliced
- 2 garlic cloves, crushed
- 3 sweet potatoes, (roughly 800g)
- 1 tsp turmeric
- 1 tsp fennel seeds
- 1 tsp ground coriander
- 2 400g tinned tomatoes
- 2 400g tinned chickpeas, drained
- 4 tbsp peanut butter, crunchy or smooth
- 200 ml veg stock
- 2 handfuls spinach/kale, (optional)
- unsalted peanuts, chopped, (optional)
Instructions
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Peel and chop sweet potatoes into small cubes and slice the onion.
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Heat oil in a pot, then add onion, garlic, sweet potato, turmeric, fennel seeds and ground coriander. Stir until combined and the onion softens.
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Add the tomatoes and drained chickpeas, stir in the peanut butter and pour in the veg stock. Simmer on low for 20 minutes until the sweet potato is tender.
-
Remove from the heat, stir through spinach or kale if using, and top with chopped peanuts before serving.
Notes
Substitutions & Variations: See the list above for options.
To Store: Keep in an airtight container in the fridge for 4–5 days. Reheat on the stove over low heat or in the microwave; add a little water if the stew is thick.
To Freeze: Freeze in an airtight container for up to 3 months. Defrost before reheating.
Tip 1: Use smooth or crunchy peanut butter depending on preference.
Tip 2: This is an excellent recipe for batch cooking; freeze portions for easy meals later.
Tip 3: If not keeping the dish vegan, cooked meat or seafood can be added, or use tofu for extra protein if you prefer to stay plant-based.
Nutrition
