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Nuts and Twigs » Recipes » Vegan Soups & Stews

Vegan Sweet Potato and Peanut Stew

Published: Feb 12, 2023 · Modified: Apr 9, 2025 by Regi Pearce · This post may contain affiliate links · 1 Comment

If you're searching for a warm, nourishing, easy-to-make, delicious recipe, you have found it in our vegan sweet potato and peanut stew. It gets inspiration from the classic African peanut stew, offering a sumptuous, creamy blend of peanut butter, tomatoes, coconut milk, and sweet potatoes that's ideal for snuggling up any night of the year.

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hand holding a bowl of Vegan Sweet Potato and Peanut Stew top view

My husband has always been a fan of peanut butter, so for years, I've been making his favorite soup, this sweet potato and peanut stew.

It's the perfect balance of nutty, sweet, and spicy flavors. He loves it so much that I make sure to make a double batch so he can save it for the rest of the week.

In addition to this sweet potato peanut soup, we also have a few other favorite soups that we keep in the mix, including Healthy Red Lentil Soup, Creamy Vegan Mushroom Soup, and Vegan White Lasagna Soup. For more favorite soups, visit 16 Delicious Vegan Soups and Stews.

Jump to:
  • Is This Soup Similar to Traditional African Peanut Stew?
  • Ingredients
  • Variations
  • How To Make Vegan Sweet Potato and Peanut Stew
  • Tips For Vegan Sweet Potato and Peanut Stew
  • Serving Suggestions
  • Recipe FAQS
  • More International Vegan Recipes
  • Vegan Sweet Potato and Peanut Stew
  • Comments

Is This Soup Similar to Traditional African Peanut Stew?

Short answer: Similar, yes. It's African Peanut Stew inspired.

African Peanut Stew, or Groundnut Stew, is an amazing comfort food from West Africa. The base is an awesome mix of peanut butter or ground peanuts that creates a rich and nutty flavor. Typically, you toss in whatever you have around – chicken, beef, veggies like sweet potatoes and tomatoes, or greens. Spice-wise, it can include ginger, garlic, maybe a bit of cumin or chili peppers to give it a kick.

I've gone rogue with my take on African Peanut Stew by inviting red lentils to the vegan stew. Yup, it's not even remotely traditional, but these little red wonders add a super satisfying texture by thickening the soup and giving the protein content a hearty nudge upwards, just like in my Best Vegan Lasagna.

I've taken the essence of the traditional stew and peppered it with a dash of "why not?" ingredients.

Ingredients

Here is a peek into the pantry. See below for any special notes and the recipe card for quantities.

Sweet potato and peanut stew ingredients in bowls top view
  • Garlic Cloves - Fresh garlic is the gold standard, but if you're in a bind, a tablespoon of the pre-chopped stuff will do the trick.
  • Fresh Ginger - As always, fresh is best but I love using the frozen garlic cubes for convenience. I find them at Trader Joe's.
  • Peanut Butter - You can use natural, unsweetened peanut butter—it's just peanuts, no extra stuff, so you can really dial in the taste of your stew. But I've used the regular, more processed peanut butter, too, and it works out great too, just with a slightly sweeter flavor profile. Use almond butter as a substitute.
  • Sweet potato - I leave the skin on when cooking with sweet potatoes. It is a good source of fiber, a nutrient that helps lower the risk of heart disease and keeps you feeling full for a long time.
  • Vegetable Stock: I don't often use veggie broth from a box. I highly recommend Better than Boullion Vegetable Base to make your veggie stock because you can control the intensity of the flavor.
  • Red Lentils: I buy my red lentils in bulk at a local Indian supermarket. However, you can find the Bob's Red Mill brand on Amazon, which is a great brand but at a higher price point.
  • If you want to learn more about red lentils, visit Guide to Red Lentils on a Plant-Based Diet.

Variations

  • If you enjoy a bit more heat, consider adding chili flakes, cayenne pepper, or a spoonful of harissa paste to the stew.
  • Sweet potatoes are a staple in this vegan stew, but you can also add other vegetables like butternut squash, carrots, red bell peppers, or turnips. Each brings its own unique flavor and texture to the dish.
  • While peanut butter is our favorite, you can experiment with other nut butters like almond butter or cashew butter for a different taste. Just be mindful that this will also change the flavor profile of the stew.

How To Make Vegan Sweet Potato and Peanut Stew

From chopping onions to stirring stew, images guide and help you through! For details, see the recipe card at the bottom of the post.

sauteeing onions for Vegan Sweet Potato and Peanut Stew

Step 1: Add onions and a pinch of salt to a large pot or Dutch oven and saute for about 5 minutes over medium heat.

top view sauteeing garlic, ginger and jalapenos for Vegan Sweet Potato and Peanut Stew

Step 2: Add jalapenos, garlic, and ginger. Saute for another few minutes.

adding vegetables to vegan peanut stew top view

Step 3: For about 10 minutes, saute the vegetables. Then add the spices and saute for another minute.

adding lentils and liquid to Vegan Sweet Potato and Peanut Stew top view of pot

Step 4: Incorporate the broth, lentils, and tomatoes to the pot. Bring to a boil then simmer for about 30 to 40 mintues until the lentils and potatoes are soft.

adding final ingredients to vegan peanut stew and stirring top view

Step 5: Add the peanut butter, coconut milk, spinach, salt, and pepper.

top view stirring Vegan Sweet Potato and Peanut Stew

Step 6: Stir everything until it is all incorporated and heated up. Now it's ready to serve!

Tips For Vegan Sweet Potato and Peanut Stew

  • Use whatever peanut butter you've got in the pantry, no need for natural or sugar-free. However, using natural, sugar-free peanut butter in your stew lets you enjoy a richer peanut flavor and healthier meal without the added sugars messing with the taste.
  • If you have the time, roast the sweet potatoes before adding them to the stew. It enhances the sweetness and complexity of the stew.
  • Don't skip the splash of lemon juice at the end of cooking. It brightens up the stew and cuts through the richness of the peanut butter.
  • This dish finds the ideal middle ground - not as thick as a stew and not as thin as a soup. If it's too thick, add more vegetable broth to get it just right. Too thin, simmer uncovered to reduce or mix in more peanut butter for extra thickness. Remember, it thickens a bit as it cools.
  • Like many stews and soups, this one benefits from sitting a little after cooking. Letting it rest for about 10 minutes before serving allows the flavors to meld together even more.
holding with two hands bowl of Vegan Sweet Potato and Peanut Stew

Serving Suggestions

The stew is usually served over something starchy like white rice or brown rice, or for an authentic African staple, fufu, which is a dough made from boiled and mashed cassava, plantains, or yams that is perfect for scooping up all that saucy goodness. Here are some other ideas:

  • Heat a little olive oil in a skillet and toast naan bread on both sides until it puffs up and turns golden.
  • A slice of crusty, artisan bread is perfect for dipping into the stew and soaking up all the delicious flavors.
  • Couscous pairs wonderfully with this stew, offering a light and fluffy texture that complements the hearty richness of sweet potatoes and peanut butter.
  • Add chopped peanuts for extra crunch, red pepper flakes for more spice, a dollop of vegan yogurt or avocado slices for creaminess, or top with green onions. And don't underestimate the power of fresh herbs. Garnish the stew with cilantro, parsley, or even a bit of mint for a fresh, aromatic finish.
Vegan Sweet Potato and Peanut Stew top view

Recipe FAQS

How do I store leftovers?

This stew stores well and often tastes even better the next day as the flavors continue to develop. Keep in an airtight container in the fridge for about 3-4 days. Gently reheat, adding a little water or broth if it's thickened too much overnight.

Can I freeze Vegan Sweet Potato and Peanut Stew?

I've never actually popped this particular stew into the freezer, but based on my experience with freezing other stews, I think it should freeze just fine. I don't anticipate any issues with texture changes, either. Let us know in the comments if you freeze the soup and how it turns out.

Can I use chunky peanut butter instead of smooth?

You can use chunky peanut butter if you enjoy bits of peanuts in your stew. However, smooth peanut butter will give you a creamier consistency. It's all about personal preference.

Can I make Vegan Sweet Potato and Peanut Stew in a slow cooker?

This stew adapts well to slow cooking. Combine all ingredients except for the spinach and peanut butter in the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Stir in the peanut butter and spinach about 30 minutes before the end of cooking to allow them to integrate and the spinach to wilt.

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Got a minute? I'd love for you to comment and rate this Vegan Sweet Potato and Peanut Stew. Your feedback is invaluable—did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.

Vegan Sweet Potato and Peanut Stew top view

Vegan Sweet Potato and Peanut Stew

Regi Pearce
This Vegan Sweet Potato and Peanut Stew is inspired by the African Peanut Stew. With sweet potatoes, peanuts, and tomatoes, its creamy balance hits the spot on a cold night. This one-pot flavor-filled stew is a quick, comforting, healthy meal for the whole family.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 40 minutes mins
Total Time 1 hour hr
Course main course
Cuisine Vegan, West-African Inspired
Servings 8 servings
Calories 375 kcal

Equipment

  • Lodge cast iron pot

Ingredients
  

  • 1 -2 tablespoons olive oil or coconut oil
  • 1 large onion diced
  • 4 cloves garlic minced
  • 2 tablespoons ginger grated (Trader Joe's frozen cubes are convenient)
  • 1 jalapeno diced (deseeded for partially seeded for less heat)
  • 1 pound sweet potato diced
  • ½ tablespoon coriander
  • ½ tablespoon cumin
  • ¼ teaspoon cinnamon
  • 1 zucchini sliced half moons or diced (~200 grams)
  • 4 cups vegetable broth
  • 14 ounce can crushed tomatoes
  • ¾ cup red lentils
  • ½ cup peanut butter
  • 14 ounce can coconut milk substitute with coconut cream
  • 1 handful spinach chopped roughly (~55 grams)
  • juice of one lemon
  • 1 teaspoons salt
  • ½ teaspoon black pepper

Garnish (Optional)

  • peanuts coarsely chopped
  • cilantro optional
  • avocado slices
  • green onions
  • red pepper flakes

For Serving

  • white rice
  • fufu*
  • warm naan bread
Get Recipe Ingredients

Instructions
 

  • Sauté: Sauté onions in oil in a large pot over medium heat. Add a pinch of salt and saute until the onions are translucent about 5 - 7 minutes.
  • Add: Add the garlic, ginger, and jalapenos. Sauté for 1-2 minutes.
  • Cook: Add the potatoes and zucchini. Cook for about 10 minutes. The potatoes will only be partially cooked. They will soften further when the soup simmers.
  • Season: Add coriander and cumin and saute for 1 minute. If necessary, add a splash of water or broth to pick up the dark bits that can accumulate on the bottom of the pan.
  • Combine: Add the broth, tomatoes, and red lentils. Bring to a boil. Stir well to combine. 
  • Simmer: Reduce heat to low and simmer for about 30 - 40 minutes until potatoes are tender and red lentils are soft and tender.
  • Incorporate: Add the peanut butter, lemon juice, coconut milk, spinach, salt, and pepper. Stir and cook until the spinach wilts and the peanut butter has dissolved into the soup. 
  • Serve: Serve on top of your favorite grain or with pan-heated naan bread.** Garnish with cilantro, peanuts, or other suggested garnishes. (see post)

Video

Notes

Dice the sweet potato into small pieces so the soup cooks more quickly - closer to the 30-minute range. 
This dish finds the ideal middle ground - not as thick as a stew or as thin as a soup. But if you find it's too thick, add more vegetable broth to get it just right. Too thin, simmer uncovered to reduce or mix in more peanut butter for extra thickness. Note: it thickens a bit as it cools.
Substitute the spinach with any green leafy vegetable like kale.
To vary the recipe, add okra, eggplant, bell peppers, or yellow squash at the same time you would add the zucchini. 
For a lighter version, saute in water and exclude the coconut milk and peanut butter. Use PB2 instead, which is a defatted peanut butter powder. Just add ½ cup to ¾ cup of the PB2 powder directly into the soup.
*Fufu is a staple African dish, a smooth and doughy mixture made by boiling and pounding starchy vegetables like cassava, yams, or plantains often served with stews like this one.
**For a tasty naan option, the one from Trader Joe's is vegan. Saute in a skillet with a little olive oil on each side until golden brown.
Optional: You can partially puree the stew with an immersion blender or transfer the soup to a blender in batches and blend until smooth before step 7, which is when you add the spinach. The amount you blend is up to you, but it's delicious with some chunks.
Nutritional information is only an estimate.

Nutrition

Calories: 375kcal | Carbohydrates: 37g | Protein: 12g | Fat: 22g | Saturated Fat: 12g | Sodium: 942mg | Fiber: 11g | Sugar: 11g | Calcium: 81mg | Iron: 4mg
Keywords batch cooking, easy clean up, gluten free, one-pot meal
Tried this recipe?Please consider Leaving a Review!

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About Regi Pearce

Hello! I am Regi, the creator of Nuts & Twigs. I debunk the myths that vegan food is all nuts and twigs and offer plant-based scrumptiousness that goes far beyond that "rabbit food" stereotype. So grab your fork and put on your stretchy pants, 'cause you're gonna want seconds.

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    Recipe Rating




  1. Regi Pearce says

    March 03, 2025 at 4:57 am

    5 stars
    Rich, hearty, and full of flavor! This vegan peanut stew is creamy, comforting, and perfectly spiced. The combination of peanuts, tomatoes, and warm spices makes every bite incredibly satisfying.

    Reply

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Regina Pearce

I'm Regi.

Head nut, chief twig, and creator of Nuts & Twigs. My husband, Rob, and I live in Colorado. Here, you can expect delicious vegan recipes that make you realize that a life without cheese is not only possible but also worth living.

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