13/06/2024

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Vegetarian Sweet Potato Peanut Stew

Vegetarian Sweet Potato Peanut Stew

This Vegetarian Sweet Potato Peanut Stew recipe is full of veggies, peanut butter, and edamame to make a hearty and satisfying soup that is both vegan-friendly and gluten-free!

Vegetarian Sweet Potato Peanut Stew in Bowl Overhead

This recipe was originally published in 2013, but has since been updated.

If you couldn’t take a guess why I love this stew, I’ll give you a hint & tell you it has two of my favorite ingredients in it. Carrots & Peanut butter. Need I say more? The origins of peanut stew are often traced back to West Africa, and is often made with the addition of chicken, fresh ginger, and cabbage, so this version is a little different than traditional African peanut stews.

If you’re not as carrot & pb obsessed as I am, there’s still plenty of goodness to go around in this stew. Who knew a heckuva lotta veggies could be so hearty?!

What makes this sweet potato peanut stew delicious & healthy

  • olive oil
  • red onion
  • bell pepper
  • celery
  • carrot
  • garlic
  • curry powder
  • sweet potato
  • diced tomatoes
  • vegetable stock
  • peanut butter
  • frozen shelled edamame
  • frozen chopped spinach
  • salt and pepper

How to make this peanut stew

Start by heating 1 teaspoon of olive oil in a large pot over medium-high heat. Add 1 chopped red onion, 1 chopped bell pepper (any color will do), 1 chopped carrot, and 1 chopped celery stalk. Continue cooking, stirring often until vegetables are softened, or about 3-5 minutes.

Vegetarian Sweet Potato Peanut Stew Vegetables Cooking

Add 3 cloves of minced garlic and 1 tablespoon of curry powder to the veggies, and cook for an additional 30 seconds before stirring in 1 cubed sweet potato, 1 (15 ounce) can of diced tomatoes, and 4 cups of vegetable stock. Bring the mixture to a boil, the reduce heat to medium-low, and simmer for 8-10 minutes.

Vegetarian Sweet Potato Peanut Stew Simmering

Next, add 1/4 cup peanut butter (I prefer the naturally, runny kind), 1 cup of frozen shelled edamame, and 1 (10 ounce) package of frozen chopped spinach. Continue to simmer for 3-5 more minutes, or until heated through. Season with salt and pepper as needed and serve.

Pro Tips:

  • You can serve as is, or over a bed of rice or quinoa if preferred. I like mine topped with chopped peanuts or sliced avocado, too.
  • Using frozen chopped spinach straight from the freezer is a huge time saver (and money-saving, too!) You can also use a 16 ounce container of fresh baby spinach if you prefer. You will just have to add it in batches, and simmer a little longer until it is all cooked down.
  • For extra flavor, Add a bay leaf when you add the curry powder.

FAQs

What do you serve this peanut stew with?

A lot of times, I’ll just serve it as is topped with sliced avocado, or with chopped peanuts on top. You can also serve over a bed of brown rice or quinoa.

Can you freeze this stew?

Yes! This stew freezers well, and love to freeze in individual servings, and thawing overnight in the fridge for lunch the next day.

Vegetarian Sweet Potato Peanut Stew Hand Holding Bowl Overhead

Money-Saving Tips for this Sweet Potato Peanut Stew

Utilize store brands. Use store brands for items like frozen veggies, stock, spices, and tomatoes for a budget-friendly option that doesn’t sacrifice flavor or quality.
Buy in bulk. Purchase veggies you use often like onions, carrots, and potatoes in bags or bigger packages instead of individual since they tend to be more cost-effective.

more soup recipes:

5 Minute Vegetarian Chili

Hearty Vegetable and Sausage Soup

Instant Pot Sesame Chicken Noodle Soup

Did you make this recipe? Leave me a comment & a rating to let me know how it came out!

Vegetarian Sweet Potato Peanut Stew in Pot

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Print

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Vegetarian Sweet Potato Peanut Stew in Pot

Vegetarian Sweet Potato Peanut Stew


Description

This Vegetarian Sweet Potato Peanut Stew recipe is full of veggies, peanut butter, and edamame to make a hearty and satisfying soup that is both vegan-friendly and gluten-free!


  • 1 tsp olive oil
  • 1 medium red onion, chopped
  • 1 bell pepper, chopped
  • 1 large carrot, chopped
  • 1 stalk celery, chopped
  • 3 cloves garlic, minced
  • 1 medium sweet potato, chopped
  • 1 tbsp curry powder
  • 1 bay leaf (optional)
  • 1 can (15 oz) diced tomatoes, drained
  • 4 cups vegetable broth
  • 1 cup frozen shelled edamame
  • 1/4 cup natural creamy peanut butter
  • 1 (10 oz) package frozen leaf spinach, thawed
  • salt & pepper, to taste


Instructions

  1. In a large pot, heat oil over medium-high heat.
  2. Add chopped onion, pepper, celery, and carrot. Cook until slightly tender, 2-3 minutes.
  3. Add garlic and curry powder and cook an additional minute.
  4. Add diced tomatoes, sweet potato, bay leaf (if using), and broth.
  5. Bring to a boil, then reduced to a simmer for 8-10 minutes.
  6. Stir in edamame, peanut butter, and spinach, and simmer for additional 3-4 minutes, or until heated through.
  7. Season with salt and pepper to taste, and enjoy.

Notes

  • Can be served over a bed of rice or quinoa.

  • Prep Time: 10 min
  • Cook Time: 25
  • Category: Soup, Stew
  • Method: Stovetop

Nutrition

  • Serving Size: 1 1/2 cups
  • Calories: 298
  • Sugar: 13
  • Sodium: 402
  • Fat: 11
  • Saturated Fat: 1
  • Unsaturated Fat: 10
  • Trans Fat: 0
  • Carbohydrates: 33
  • Fiber: 9
  • Protein: 15
  • Cholesterol: 0

Keywords: soup, stew, vegan, vegetarian, gluten free