African Peanut Stew

healthy choice

If this is your first peanut-based stew or curry, you’re in for a treat. The nutty flavour lends itself beautifully to the sweet potato and kidney beans, and served over some rice, they make for a really hearty meal.

Preparation time Prep: 15 mins
cook 35 mins
Skill level Totally Doable

You will need:

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 4 cm piece of ginger, finely grated
  • 1 small red chilli, chopped
  • ¼ cup coriander, chopped
  • 1 large red capsicum, diced
  • 1 large sweet potato, diced
  • 500 ml (2 cups) vegetable stock
  • 95 g (⅓ cup) peanut butter
  • 410 g tin diced tomatoes
  • 410 g tin red kidney beans, drained
  • Coriander, to garnish
  • Peanuts, to garnish
  • Rice, cooked, to serve


  • 1Place a large saucepan over high heat.
  • 2Pour in oil followed by onion, garlic, ginger and chilli. Stir for 30 seconds; then add coriander, capsicum and sweet potato. Reduce heat to medium and sauté for 10 minutes, stirring occasionally.
  • 3Pour in stock and add peanut butter and diced tomatoes. Increase heat and bring to a boil. Cover and reduce heat to medium and cook for 15 minutes.
  • 4Gently stir in kidney beans and cook for a further 5-7 minutes or until sweet potato is cooked through.
  • 5Transfer to a serving dish and garnish with coriander and peanuts. Serve with rice.

Tip: Natural peanut butter (in which the ingredients are only peanuts and salt) is the best kind to use for this recipe!

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