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.
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?
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.
- 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.
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.
Step 2: Add jalapenos, garlic, and ginger. Saute for another few minutes.
Step 3: For about 10 minutes, saute the vegetables. Then add the spices and saute for another minute.
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.
Step 5: Add the peanut butter, coconut milk, spinach, salt, and pepper.
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.
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.
Recipe FAQS
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.
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.
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.
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.
More International Vegan Recipes
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
Equipment
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
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)
Regi Pearce says
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.