MENU

Gut-Friendly, One-Pot African Peanut + Sweet Potato Stew

Entrees

6 November 2019

 

Soup season has finally arrived and I am HERE for it.

I’ve proclaimed my love for soup on many posts, and there’s no shortage of reasons why:


SOUP CAN BE —

+ Meal prep goals (i.e. makes great-tasting, easy leftovers throughout the week)

+ Nutrient-dense (such an easy way to sneak in antioxidant-rich veggies, fibrous beans or legumes, gut-healing bone broth, metabolism-boosting herbs and spices, etc.)

+ Easy To Make (i.e. one-pot or even crock or instant-pot)

+ Delicious (just see here, here and here)

+ Cozy and Comforting AF (I don’t feel like this really needs an explanation…)

+ Inexpensive to make (especially when making a bean or legume-based soup)

 

I could probably go on, but I’ll spare you a full love sonnet. Instead I’ll just get straight to the good stuff.

AKA This Gut-Friendly, One-Pot African Peanut + Sweet Potato Stew, my version of a West African Peanut Stew.

If you’ve never had West African Peanut Stew, it’s a rich, creamy, tomato and peanut-based soup with incredible depth and flavor. It’s also very easy to make, requiring no prep (besides chopping your veggies) and feels like a really comforting, hearty meal when paired with brown rice or quinoa.

But if you know me, you know I’m always trying to sneak as many nutrients as possible into my meals, so that they do the heavy-lifting for you (instead of working against you), empowering you to have more energy, so you can feel better, be better and do better.

 

This Gut-Friendly African Peanut + Sweet Potato Stew is no exception. It’s loaded with herbs and spices like garlic, ginger, coriander and cumin known for their digestive-optimizing properties, as well as plenty of bone-broth, which is rich in gelatin, collagen and amino acids (such as glutathione) that play a key role in boosting immunity, enhancing detoxification and metabolism, healing the gut, and even minimizing food sensitivities. 

 

This stew also contains plenty of immunity-boosting vitamin-c from the sweet potatoes and bell pepper, which is key to pair with collagen-rich foods like bone broth. This is because vitamin-c has been shown to increase collagen protein synthesis, meaning your body can go on to repair and produce more collagen tissue for a bone, joint, skin and gut health — pretty amazing huh?

I also added plenty of healthy fats like coconut oil and coconut milk, which help your body absorb all of the amazing fat soluble vitamins (like A and K from the greens, bell peppers and sweet potatoes and E from the peanuts).

So, as you can see, this soup is truly optimized for your gut health and digestion, making it the ultimate hack when you want something that tastes good and makes you feel good too.

ONE FINAL NOTE / GUT-HEALING TIP — 

If you have a legume-sensitivity or peanut allergy you can try swapping for another nut. I think cashew butter would be the next closest thing, but feel free to experiment. I left the peanut butter in because it gives the soup such a creamy, rich flavor, but I made sure to buy an organic brand without any inflammatory or hydrogenated oils added. Either way, reading your ingredient labels and tuning into the foods that help YOU thrive will be key, with this recipe and life in general 🙂

 

Happy soup season my love!

xx //

Lauren

 

Gut-Friendly One-Pot African Peanut + Sweet Potato Stew

Cook time
0 hours 30 mins
Total time
0 hours 30 mins
african peanut stew

This rich, creamy, tomato and peanut-based soup is easy to make, has incredible depth and flavor and is loaded with gut-healing herbs and spices and bone broth in order to boost immunity and digestive health. 

Author: Lauren Chambers
Cuisine: African
Method: Stovetop, instant pot, crockpot, one-pot
Diet: grain-free, dairy-free, gluten-free, vegetarian, plant-based, gut-healing, SIBO-friendly
Dish type: entree, soup
Serves: 6-8

Ingredients

  • 2 tbsp coconut oil
  • 1 onion, peeled + chopped
  • 1 tbsp minced ginger
  • 1 tsp (4 cloves) minced garlic
  • 1 tsp sea salt
  • 1 tsp cumin
  • 1 tsp sriracha
  • ¼ tsp black pepper
  • ¾ cup organic peanut butter
  • 1 6 oz can (½ cup) tomato paste
  • 3 cups bonafide bone broth
  • 1 can organic coconut milk
  • 1 red bell pepper, chopped
  • 2 cups spinach, collard or swiss chard, finely chopped
  • 2 sweet potatoes, peeled and chopped

Topping/serving options: 

  • chopped/crushed peanuts
  • fresh cilantro
  • sprouted brown rice or quinoa
  • coconut yogurt 

Preparation

  1. In a large stovetop pot, add coconut oil over medium heat until melted, then toss in diced onion and saute for 5-10 minutes, until soft and translucent. 
  2. While onion is cooking, peel and chop your sweet potatoes and dice red bell pepper. Set aside.
  3. Add in minced ginger, garlic, sea salt, black pepper and cumin saute an additional 2-3 minutes, until cooked and fragrant.
  4. Add the tomato paste, sriracha, peanut butter, bone broth, sweet potatoes, bell pepper and coconut milk to the pot.  Stir until the peanut butter and tomato paste have mostly dissolved into the broth. Place a lid on the pot and turn the heat up to high, allowing the stew to come to a boil. Once it reaches a boil, turn the heat down to medium-low and allow it to simmer for 15-20 minutes, or until the sweet potatoes are very soft.
  5. While the soup is simmering, chop your greens (discarding of any stems if using collard) into small pieces. You can also prepare your topping options by crushing peanuts or cooking your desired grain of choice to serve with. 
  6. Once soup is done cooking, remove from heat and toss in greens, which will wilt and cook quickly. Serve with sprouted brown rice or quinoa and top with crushed peanuts, cilantro, coconut yogurt and more sriracha or chile flakes. 
Rate this recipe

 

 

 

Lauren Chambers

Lauren Chambers is the Nutrition + Hormone Health Coach and Feel Good Food Blogger of sofreshnsogreen.com. She's on a mission to help you balance your hormones, boost your energy and improve your mood through food, so you can look and feel your best.