This African Peanut Stew is made in a pressure cooker – I used my Instant Pot. It is oil free, vegan, and full of flavor! The African Peanut Stew is made with wholesome vegetables such as sweet potatoes, carrots, onions, peppers, and canned tomatoes. Add in some spices, and creamy peanut butter and you’ve got a rich, flavorful stew. I first found an African Peanut Stew recipe on the Clean Food Dirty Girl Website. If you haven’t visited that site, you should. Lot’s of wisdom there…and crazy delicious food! I tweaked the recipe for my family’s taste and for the Instant Pot too:) I hope you enjoy!
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Start by measuring out and mixing the spices and set aside so they will be ready to go. Please note: The recipe calls for 1/4-1/2 teaspoon ground cayenne pepper. Unless you know for sure that you like it hot, start with 1/4 teaspoon. You can always add in more after it cooks.
Next, cut the onion and the carrots into bite-sized pieces.
Put the cut onion and carrots in the Instant Pot or other pressure cooker along with some vegetable broth and select the sauté function to get the cooking process started. If your pressure cooker does not have a sauté function, you will want to do it on the stove top. This ensures that you won’t have crunchy veggies. Watch the bottom of the pan and add a little more vegetable broth if it starts to burn. If the bottom of your pan has any burn or scorch , it may not come to pressure.
THE REST OF THE VEGETABLES AND SEASONINGS
While the onions and carrots are sautéing, you can prepare the bell pepper and sweet potatoes. Don’t let the onion/carrot mixture cook for more than five minutes though. If you are taking longer than that to cut the other vegetables, turn off the Instant Pot.
Add in the cut sweet potatoes, bell pepper, minced garlic and ginger. One short-cut I almost always take is to use jarred/packaged already minced garlic and ginger. Especially ginger – it’s just freakishly hard to peel and mince properly.
Continue with adding the spices, and crushed tomatoes and stir around to mix well.
FINALLY THE STAR OF THE SHOW – THE PEANUT BUTTER!
This is called African PEANUT Stew for a reason – it’s full of peanut-y goodness. Because I don’t want to use added processed oils, I use a peanut butter that is basically peanuts and a little sea salt. (Note – this recipe does indeed contain fat, the peanuts. This is a natural fat and not an added processed oil that you can get with most peanut butter.)
Measuring out peanut butter can be messy – plus, when some is left in the measuring cup, I’m never sure I’m getting it all. Here is a trick my mamma taught me. You can measure peanut butter easily and with less mess by using the displacement method. First, get a liquid measuring cup and fill it with 1 cup of liquid. I prefer to use the broth that will be going into my soup, but you can use water. Next, scoop out the peanut butter and put in the measuring cup until the liquid level measures 1 ¾ C. Voila! Pour that into your soup (or just the peanut butter if you used water) and smile about not having to clean sticky peanut butter out of a measuring cup.
For this recipe we will be microwaving the peanut butter along with some of the broth and mix well so that it easily pours over the other ingredients already in the Instant Pot. Finish adding all broth/peanut butter.
PRESSURE COOKING THE AFRICAN PEANUT STEW
Honestly, I have never used a pressure cooker other than the Instant Pot. Why would I? I have my Instant Pot and love it so! It is multi functional and produces consistent results Since I have never used another brand, I will assume you know how to use yours. The following directions are for the Instant Pot 6qt. You could use the 8 qt without problems. (If you have a 3qt you might need to do an ingredient adjustment. Read your owner’s manual and do not fill to full capacity or it won’t come to pressure.)
Close the lid, making sure the vent is closed. Use the manual mode and set the timer for 10 minutes. It will take some time to come to pressure. Once it is finished and the timer goes off, do a natural release for 20 minutes. If it hasn’t finished releasing pressure by then, give it a little help by carefully opening the vent to finish releasing the pressure.
Open the lid and add in 5 ounces of fresh baby spinach. Give it a stir and the spinach will wilt.
I like to top off this flavorful African Peanut Stew with some crushed peanuts for good measure!
This African Peanut Stew is perfect for meal prep. I like to add in the nuts at the last minute though and so portion them into little containers.
I took my African Peanut Stew to a work pot luck the other day. You MUST MUST MUST disclose that this recipe contains peanuts! I think I did a pretty good job of it:)
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African Peanut Stew - Instant Pot (Vegan)
This African Peanut Stew is made in the Instant Pot Pressure Cooker. It is plant-based and is processed-oil free. It uses sweet potatoes, carrots, onions, and bell pepper. The recipe includes Moroccan spices and creamy peanut butter.
- 1/2 teaspoon ground cinnamon
- 1 1/2 teaspoon ground cumin
- 1/8 teaspoon allspice
- 1/4 -1/2 teaspoon cayenne pepper depending on taste -
- 1/4 teaspoon black ground pepper
- 1 teaspoon salt
All Other Ingredients
- 1 medium yellow onion diced
- 2 carrots diced
- 1 red bell pepper about 1 cup
- 2 sweet potatoes peeled and cut into bite-sized pieces
- 1 Tablespoon minced garlic
- 2 teaspoons minced ginger peel or used prepared
- 28 ounces crushed tomatoes canned
- 1/2 teaspoon pure maple syrup
- 3/4 cut peanut butter natural and creamy
- 2 1/2 cup vegetable broth more to sauté onions and carrots
- 5 ounce fresh baby spinach
- 3/4 cup chopped peanuts for garnish
Mix together spices and set aside.
Cut onion and carrots into bite sized pieces.
Line the Instant Pot with a small amount of vegetable broth and sauté onions and carrots until they begin to soften - no more than 5 minutes. Watch the bottom of the pan and add more broth so that it doesn't stick. Turn off the pot.
While you are sautéing the onions and carrots, cut the other vegetables into bite-sized pieces.
Add the other vegetables, along with the garlic, ginger and spices and stir till well mixed and coated.
Add can of tomatoes as well as the maple syrup, stirring to mix well.
Melt the peanut butter along with about half of the vegetable broth in the microwave for about 2 minutes. Stir together and pour on top of the mixture along with the remaining vegetable broth.
Close lid and make sure the vent is closed.
Use the manual mode and set to 10 minutes high pressure. It will take a while to come to pressure but will start counting down once it has.
Once the timer has counted down, do a "natural release" and allow the instant pot to sit for about 20 minutes. After 20 minutes if the pressure has not released, you may finish releasing by carefully opening the vent with a implement of some sort.
Open the lid and stir in the 5 ounces of washed baby spinach. Top with crushed peanuts if desired.
- You must disclose to anyone you serve this recipe to that it contains peanuts!
- Unless you know you like it spicy, start with 1/4 teaspoon cayenne. After it has cooked, you can always add in a little more.