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    Home » Soups

    Vegetarian Sweet Potato Peanut Stew

    January 25, 2022 by Emily Cooper 9 Comments

    Jump to Recipe·Print Recipe
    Vegetarian Sweet Potato Peanut Stew Collage with Text Overlay
    Vegetarian Sweet Potato Peanut Stew Collage with Text
    Vegetarian Sweet Potato Peanut Stew with Text Overlay
    Vegetarian Sweet Potato Peanut Stew with Text

    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 ¼ 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

    Pin this to your Soups board!

    Print
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    Vegetarian Sweet Potato Peanut Stew in Pot

    Vegetarian Sweet Potato Peanut Stew


    • Author: Emily Cooper, RDN
    • Total Time: 35 minutes
    • Yield: 4 1x
    • Diet: Vegan
    Print Recipe
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    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!


    Ingredients

    Units Scale
    • 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
    • ¼ 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 ½ 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

    Did you make this recipe?

    Tag @sinfulnutrition on Instagram and hashtag it #sinfulnutrition

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    Reader Interactions

    Comments

    1. Val

      February 12, 2015 at 11:21 pm

      This looks SO good!!! Like Thai curry almost. I will have to try it sometime soon 🙂

      Reply

    Trackbacks

    1. 10 Must Haves For a Healthy Diet Sinful Nutrition says:
      March 27, 2014 at 6:31 am

      […] You may think that you need to only buy fresh vegetables in order to have a healthy diet, but don’t be fooled. Frozen and even canned vegetables are staples for a healthy diet in addition to fresh veggies. When fresh vegetables are not in season it is better to buy the frozen variety since they are picked at the peak of ripeness unlike the fresh variety which are picked early and shipped across the country to ripen on a truck. One of my favorite ones to buy is frozen spinach. Since fresh spinach cooks down to almost nothing it is much more inexpensive to buy a package of the frozen variety for recipes like soups, casseroles, and even quiche. I use it in my of my favorite soup recipes for African Peanut Stew. […]

      Reply
    2. Meal Prep Mondays {2/2/15} - Sinful Nutrition says:
      February 2, 2015 at 6:02 am

      […] Dinner: Lemon Pepper Salmon Patties, Cajun Chickpea Burgers, African Peanut Stew […]

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    3. WIAW: Liquid Dreams - Sinful Nutrition says:
      April 29, 2015 at 6:02 am

      […] looking at this African Peanut Stew makes me want a giant pot all to myself. Unfortunately it’s not exactly what I had for […]

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      June 3, 2015 at 8:01 am

      […] top left: Lightened Up Mongolian Chicken from MJ and Hungryman, Exotic Pot Roast from Chef Druck, African Peanut Stew from Sinful Nutrition, Spicy Lemon Chili Tilapia from Runnin’ Srilankan, and Asian Glazed […]

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    5. WIAW: July Goal Setting - Sinful Nutrition says:
      July 8, 2015 at 5:31 am

      […] never get tired of this African Peanut Stew. The recipe supposedly makes 8 servings, but I’ve managed to eat 80% of it in three days. No […]

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    6. How to Beat the Cold Weather Blues - Sinful Nutrition says:
      July 27, 2015 at 11:19 am

      […] Butter. Yes, I even add it to my chili (and African Peanut Stew) Add 1/2 cup of peanut butter to your favorite chili recipe to see why mine never lasts more than […]

      Reply
    7. 10 Must Haves For a Healthy Diet - Sinful Nutrition says:
      July 28, 2015 at 3:03 pm

      […] One of my favorite ones to buy is frozen spinach. Since fresh spinach cooks down to almost nothing it is much more inexpensive to buy a package of the frozen variety for recipes like soups, casseroles, and even quiche. I use it in my of my favorite soup recipes for African Peanut Stew. […]

      Reply
    8. 9 Unbelievably Delicious S'mores Recipes You Need to Make this Fall - Sinful Nutrition says:
      September 30, 2016 at 8:35 am

      […] letting go of summer quite yet. I like living through each season through it’s awesome food. Stews in winter, pumpkin-palooza in fall, and s’mores in […]

      Reply

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    Emily Cooper Sinful Nutrition Headshot

    Hi there! I'm Emily, a registered dietitian, food lover, and peanut butter enthusiast. I'm here to show you that eating & living healthy doesn't have to be boring, expensive, or difficult. I share my passion for cooking with quick & healthy recipes made with simple and affordable ingredients. Learn more!

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