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African Peanut Stew Recipe, from Kate Towell

African peanut stew. Photo credit: Kate Towell.

The following article is being reproduced with permission of its author, Kate Towell. Kate is a holistic wellness counselor who supports individuals to create the balanced, vibrant life they imagine.

This is one of my favorite recipes. It’s easy, satisfying, vegan, gluten-free and most importantly delicious! I was fist introduced to this stew at a cafe I worked at in graduate school. Each time the cook would make it a little differently and over the years I have tweaked it to feature some of my favorite tastes.

When I worked as a research biologist I spent a lot of time in remote field camps in Alaska. At the end of a long day I would make this for the whole crew because it's so simple and totally satisfying. It quickly became a favorite.

I love this one-pot wonder most of all because it reminds me of the simple pleasure of sharing a warm meal with good friends. Enjoy!

African Peanut Stew – Vegan and Gluten-Free

Ingredients

  • 3 cups veggie broth
  • 1 can coconut milk
  • 1 can diced tomatoes
  • 1 small onion finely chopped
  • ~ 1 inch piece of ginger
  • 2 -3 cloves garlic
  • 1/4 teaspoon of salt and more to taste
  • 1/4 teaspoon of cayenne pepper
  • 2 cups carrots
  • 1 1/2 cups potatoes (cut and boil before adding to stew)
  • 1 can garbanzo beans
  • 1 1/2 cups broccoli
  • 1/2 cup crunchy peanut butter
  • 2 tablespoons of coconut oil (I use ghee but then its not vegan)

Directions

  • cut all veggies to bit sized
  • finely chop garlic and ginger
  • boil potatoes for 5 mins, drain and set aside
  • in a large pot heat oil and sauté garlic, onion, ginger, salt and cayenne ~ 3 mins
  • add carrots and cook ~ 2 more mins
  • add stock, coconut milk and tomatoes, bring to a boil then simmer for 5 mins
  • add potatoes and beans and simmer for 5 mins more
  • add broccoli and slowly stir in peanut butter
  • simmer 5 mins more

Serve with an optional squeeze of lime and your favorite hearty bread or gluten-free whole grain.

Enjoy!

Kate

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