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Easy Vegan Creamy African Peanut & Bean Stew

Easy Vegan Creamy African Peanut & Bean Stew

4 from 1 vote
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course
Servings 4
Calories 352 kcal

Ingredients
  

  • 1 teaspoon of olive oil or oil of choice
  • 1 medium-sized brown/red/white onion chopped
  • 3 tbsp peanut butter or almond butter or use sun butter for nut-free
  • 1/2 tsp oregano
  • 1/2 tsp thyme
  • 2 cloves garlic finely chopped
  • 1/2 tsp chili powder
  • 1 tsp curry powder or garam masala or Jamaican curry powder or berbere or Bharat
  • 1/2 cup 2.63 oz chopped tomato
  • 1 1/2 - 2 cups 1.4 lb veggies such as green or red bell pepper, carrots, zucchini etc
  • 1 cup 7.97 oz/200ml of coconut milk
  • 1/2 tsp salt
  • 15 oz canned/tinned/400g kidney beans or 1.25 cup cooked kidney bean
  • 1/2 cup 4.17 oz water
  • cilantro/coriander lime juice for garnish

Instructions
 

  • 1. Heat oil in a skillet over medium heat, add onion and sautee them until golden. Then add all the spices and herbs and stir into the onions for a few seconds. Add in the peanut butter and mix it in. Add the tomatoes and veggies and mix in, letting everything come to a simmer. (If adding quick-cooking veggies such as broccoli, add them in the next step 5 after 10 mins of simmering. )
  • 2. Add the coconut milk, rinsed and drained kidney beans, salt, sugar, and water and mix well. Cover and cook for 13-15 minutes or until the veggies are cooked to preference. Taste and add more salt or sugar to taste.
  • 3. Garnish with cilantro and lime juice and serve with rice and other cooked grains or as is or with garlic bread.

Notes

1. Nutrition facts do not include any sides you add.
2. For a fall/winter version, you could also add in some diced roasted leftover sweet potatoes or squash, if you have any. Toss in some spinach, swiss chard, or even kale or fresh chopped collard greens for extra flavor, color, and superpower phytonutrients.
3. Broth can be used instead of oil when sauteing the onions for an oil-free stew.
4. This Easy Vegan Creamy African Peanut & Bean Stew usually gets topped off with a generous sprinkle of fresh cilantro and some chopped peanuts but I also like to add a squeeze of fresh lime juice. Something about that hint of sour really helps cut through the richness and it goes so well with the savory tomato and sweet nutty taste of the peanut butter.

Nutrition

Calories: 352kcal
Keyword coconut, creamy, healthy, peanut, stew, vegan
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