African Peanut Stew

Around this time of the summer I start longing for fall. Here in Canada it’s a very short season, and often a favourite. The leaves change to brilliant colours, the coffee shops offer delicious pumpkin drinks – although my favourite is hot apple cider. It’s short but sweet and I always want to make the most of it. Long fall days mean it’s important to have quick dinners, and my go to is always soup.

To say I love soup is an understatement. I make it weekly. I am always looking for new soup recipes, so if you have a favourite, please let me know in the comments below. Today, I’ll share my #1 favourite with you, African Peanut Stew.

I discovered this when I decided to become a plant based eater (I don’t call myself a vegan, because I still like eggs and cheese!) I was looking for a family appropriate recipe and my sons love peanut butter, so I thought I’d give it a shot. Boy, am I so glad I did!

Here’s the list of ingredients to get you started:

  • 1 Tbsp vegetable oil
  • 3 cloves garlic, minced
  • 1 medium sweet potato, peeled and cubed
  • 1 medium onion, diced
  • 1.5 tsp vegetable seasoning
  • 1 can tomato diced tomatoes
  • 1 cup natural peanut butter
  • 1 can chickpeas, rinsed and drained
  • 1 cup fresh spinach, chopped (or 4 frozen pucks)
  • 6 cups vegetable broth (or 6 cups water + 1 cup vegetable buillion powder)

First I start by browning my onion, red pepper and garlic in my soup pot. I use vegetable oil because my hubby doesn’t like olive oil much, but you can use whatever you like.

Next, I add the diced tomato and water and stir it around. Then I make my broth. You can buy vegetable broth in place of water, but I buy the powdered broth to save money (and it lasts a bit longer). I add in my peanut butter at this time so it starts to melt nicely.

Now I like things to have flavor, so I add in my spices here as well. You can see in this picture a bit of my veggie broth powder still on the spoon. I’m not a glamourous cook! Also, I ran out of garlic this time around, so I added 1 tsp garlic seasonung as well.

After my peanut butter is melted, and my spices are mixed in it is time to add the sweet potato. Here’s a little tip as well – if you don’t like the mess of peanut butter, you can substitute peanut butter powder! But as I said, I’m not really a clean cook so it’s messy over here and that’s okay!

I leave the sweet potatoes to simmer, and with about ten minutes I add in my chickpeas and spinach.

I use frozen spinach (less expensive and lasts awhile), but you can add fresh spinach if you’d prefer.

I like to enlist a little bit of help in the summer time with my children home. Here’s my oldest stirring the pot while his brother is potzing in the background.

Little does he know, he’ll be on dish duty after supper since he didn’t help us to cook it!

And that’s really all there is to this soup. Very easy and quick! You can add crushed peanuts as a garnish, but it’s lovely without them too!



  1. Wow Jerusha, this soup looks AMAZING!!! Fall is my absolute favorite season, even though we don’t get much of one here in Texas. I love to make “soul food” during this time of year as well. I think I’ll be giving this one a try in the coming weeks. I let you know how it goes. Thank you for the inspiration!


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