Nourishing Sweet Potatoes, Savory Peanut Butter, and Warming Ginger combine with the earthiness of the Spinach & the Sweetness from the Peppers & Potatoes to create an incredibly comforting, diverse, & delicious dish.
For the past few months, I’ve found myself stuck in a “familiar food loop.”
I’ve been re-cycling the same recipes & making the same stuff over and over.
( Not that there’s anything wrong with routine, but I’ve been itching for something “out- of-the-ordinary,” and waiting for inspiration to strike! )
That was until I randomly remembered a post that a friend from High School had shared on Facebook a few months ago. The post had me immediately intrigued, & I had filed it away in my memory to be made into a Vegan version at a later date…(which turned out to be this week! 🙂 )
She had posted a picture of South African Peanut Stew, also commonly called Groundnut Soup. South American Peanut Stew is a dish that is served as a staple in multiple African countries, and has many well-known variations, including those with and without Meat, and with the addition of a variety of Leafy Greens.
Finally feeling inspired, I created a Fresh, Whole Food, Vegan version, with a few tiny tweaks that best fit my family…
And it turned out absolutely incredible!
It was warming from the Ginger and from the tiny dash of Cayenne.
It was sweet from the Potatoes and the Peppers.
It was savory from the Peanut Butter (without tasting predominantly “Peanutty.”)
It was earthy from the Spinach.
And the Cilantro really gave it a punch!
It had depth and multidimensional flavors.
~It is truly a party for your palette!
So I simply had to share the recipe with you! 🙂
Here’s what you need to make your own
Instant Pot, West African, Sweet Potato & Peanut Stew.
(This article contains affiliate links.)
Ingredients
Stew
1 Medium Onion – Chopped
3 Medium Sweet Potatoes – Peeled & Cut into small, ½ inch chunks
4 Garlic Cloves – Minced *
2 Teaspoons Fresh Ginger – Peeled and Minced
1 Large Red Pepper – Chopped
3 Large Ripe Tomatoes – Diced
3/4 Cup Natural Peanut Butter – Only Peanuts and Salt
2 1/2 Cups Filtered Water
3 Cups Fresh Spinach – Chopped
Chopped Cilantro – for garnish (Optional, but encouraged)
Chopped Peanuts – for garnish (Optional)
Cooked Basmati Rice, Brown Rice, Quinoa, etc – for serving
*Can be substituted with 3 Tablespoons of Garlic Powder
Spices
1 Teaspoon Cumin
2 Teaspoons Sea salt
1/2 teaspoon Cinnamon
1/4 teaspoon Chili Powder
1/4 teaspoon Turmeric Powder
1/4 teaspoon Black Pepper
1/8 teaspoon Cayenne Pepper
Here’s what you do!
Step 1: Wash, Chop and set your prepared Veggies aside.
(Onion, Sweet Potatoes, Garlic, Ginger, Peppers, Tomatoes)
Step 2: Set your Instant Pot to Sauté & allow the bowl to get hot.
~Then, add-in the chopped Onion and a splash (about 2 Tablespoons) of Filtered Water.
~Sprinkle the Onions with Sea Salt & Sauté them until they’re fragrant and they begin to get soft.
Step 3: Add in the Sweet Potato, Garlic, Ginger and Bell Pepper.
~Stir everything together, and then allow the Veggies to sweat for 2 minutes.
Step 4: Add in the Tomatoes and Spices.
-Stir everything together, making sure the Spices are evenly coating the Veggies.
~Allow the Tomatoes to sweat for 2 minutes.
Step 5: Add in the Peanut Butter.
~Stir everything together, and then pour in 2 ½ Cups of Filtered Water. Stir again.
Step 6: Turn the Instant Pot off of Sauté, and then set it to “Manual, 10 Minutes on High. “ (Or “Pressure Cook” on newer models.)
~Close the lid and make sure the pressure valve is set to “Sealing.”
Step 7: After the timer beeps, allow the Instant Pot to continue to sit for 20 minutes, undisturbed. (This is a “natural pressure release.”)
~After 20 minutes have passed, (the screen will say “20”) manually release any remaining pressure and then open the lid.
~Sir everything together, add in the Fresh Spinach, and stir again. (This will wilt your Spinach.)
Step 8: Serve & garnish as desired.
Step 9: Eat & Enjoy!
Are you in need of an Instant Pot for your own kitchen?
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Mama’s Magic Tips & Tricks
~Before I start cooking, I like to have already pre-measured & set aside the Spices in a separate bowl.
That way, I don’t have to worry about measuring while I’m sautéing the Veggies.
~Before I start cooking my Stew, I also like to make a batch of Rice or Quinoa in my Instant Pot to serve this stew on top of.
(For the version I made when I snapped the photos, I made Brown Rice.)
~To make a batch of Brown Rice in your Instant Pot:
Add Two Cups of dry Brown Rice and Two and a half Cups of Filtered Water to your Instant Pot. Close the lid, make sure the steam valve is set to seal & manually set the timer to 15 minutes on High Pressure. When the timer beeps, allow the pressure to diffuse naturally. Then fluff with a fork and your Rice is ready! **It is important that you wait for the pressure to diffuse on its own** (Makes 5 cups of Cooked Brown Rice.)
Not only is this dish a party for your pallet, but it is also notably nourishing & naturally nutrient dense.
Sweet Potatoes are a tasty tuber that are full of Fiber, Vitamin A, & Antioxidants, (along with many other vital vitamins and minerals.)
~Vitamin A assists with the production of immune cells, and Antioxidants assist with reducing the risk of cellular damage from free radicals & from developing chronic diseases.** They are both absolutely amazing at helping keep you healthy!
–Fiber helps keep you full, helps keep you “regular,” and helps you reduce and regulate blood sugar levels!** Isn’t that awesome?
~And this is only one of the notably nourishing ingredients in this dish!
~Tasty and Teeming with nutrients?
~Now that’s a Soup worth serving!
Are you excited to try this sweet, savory, and satiating Soup?
Let me know in the comments below!
And if you’re feeling social & snap a pic to share, please be sure to tag me, @crunchyveggiemama so I can see your Soup! 🙂 It always makes me happy to see others enjoying my recipes.
Until Next Time,
Peas, Love, & Sweet Potato Peanut Soup
~Stephanie
**Nutrition information from: draxe.com
