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African Peanut Stew (Plant-Based) – Instant Pot

Wholesome and spicy, with all the good Morrocan flavors.  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.

african peanut stew in white bowl

 

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!

If you like this recipe try my Creamy Vegetable Pasta Soup (Instant Pot), my Best Vegan Mac and Cheese, or my  Veggie Lentil Soup – all made in the Instant Pot!

GETTING STARTED:

  • 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.
spiced for African Peanut Stew
Aren’t these spices beautiful! Go ahead and mix them up now!
  • Next, cut the onion and the carrots into bite-sized pieces.
  • Put the cut onion and carrots in the Instant Pot (or another 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.
peeled sweet potato for African Peanut Stew
Roughly peel your sweet potato.
sweet potato cut for African Peanut Stew
Cut the sweet potato into slices, then strips, and dice.
  • 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.
garlic and ginger for African Peanut Stew
Use jarred ginger and garlic for ease of preparation.
  • Continue with adding the spices, and crushed tomatoes and stir around to mix well.

Finally the Star of the Show: The Peanut Butter!

natural peanut butter
Use a natural peanut butter that is oil-free and sugar-free.

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 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 cup. 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.

Plop the peanut butter in the broth. It can be an easy way to measure it out.
Measure out the broth first, then add peanut butter till it measures up to the total for both.
Melted peanut butter in broth.
Microwave the peanut butter along with some of the broth so that it melts and mixes in easier.

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 (affiliate link) 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.)

Instant Pot set for 10 minutes for African Peanut Stew

 

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.african peanut stew with spinach in instant pot

Put the peanuts in a baggie and crush with a rolling pin. You will still want some big nutty chunks so the rolling pin method is perfect!

 

 

 

I like to top off this flavorful African Peanut Stew with some crushed peanuts for good measure! Use a rolling pin, it’s easier that way

rolling pin crushing peanuts

 

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. 

african peanut sew meal prep
All meal-prepped and ready to go. I like to keep my peanuts n a separate little container so that they will retain their crunch.

 

 

 

 

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:

African Peanut Soup
Always inform people you share with that this recipe contains peanuts.
african peanut soup

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.
4.63 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Vegan African Peanut Stew Instant Pot
Prep Time: 10 minutes
Cook Time: 10 minutes
Natural Release: 20 minutes
Total Time: 40 minutes
Servings: 6
Calories: 225kcal
Author: Cindy Rainey

Ingredients

Spices

  • 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 cup peanut butter natural and creamy
  • 2 1/2 cup vegetable broth more to sauté onions and carrots
  • 5 ounces fresh baby spinach
  • 3/4 cup chopped peanuts for garnish

Instructions

  • 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 an implement of some sort. 

  • Open the lid and stir in the 5 ounces of washed baby spinach.  Top with crushed peanuts if desired. 

Notes

  1. You must disclose to anyone you serve this recipe to that it contains peanuts!
  2. 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. 

Nutrition

Calories: 225kcal | Carbohydrates: 30g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 1092mg | Potassium: 957mg | Fiber: 7g | Sugar: 11g | Vitamin A: 258.9% | Vitamin C: 58.6% | Calcium: 11.9% | Iron: 19.9%

african peanut soup

Vegan Chili Cheese Sauce – (Instant Pot)

 

 

Vegan Chili Cheese Sauce – Dairy Free, Oil Free, and Gluten Free!

Who doesn’t love a good chili cheese sauce!  Chili cheese sauce can be used as a dip for chips or veggies.  You can slather it on nachos or baked potatoes. It  can even be used as a topping for chili itself!  This one is vegan!  It’s dairy free, oil free, and gluten-free.  Tell me, is there anything in these ingredients that is really “bad” for you?

Vegan Chili Cheese Sauce Ingredients

This Vegan Chili Cheese Sauce is made using the Instant Pot or other pressure cooker and a high-speed blender.  You can make it on the stove top too – click here for the stove top version.  Both recipes take about the same amount of time from start to finish – but honestly, I like the end results when made in a pressure cooker better. The flavors just blend better.

Vegan Chili Cheese Sauce Rough Cut Vegetables

 

The directions call for “rough-cutting” your vegetables.  This is because it’s not necessary to cut them smaller as they will be blended after they are cooked.  Just make sure they are somewhat uniform and small enough to manage.  I wash but don’t peel my carrot or potatoes.  Again, it isn’t necessary.

 

 

When everything is cut, put in a pressure cooker along with the garlic, raw cashews and one cup of water.

Vegan Chili Cheese Sauce Ingredients in Instant Pot

 

 

 

Set your pressure cooker on high for five minutes. This is the “old” Instant Pot Pressure Cooker I’ve used and loved. It seems like every year they come up with fancier features too!  The 6 quart version (affiliate link) works best for my family but my college-age son uses the 3 quart.

Instant Pot Five Minutes Quick Release Instant PotAfter the five minutes is up, do a quick release.  I use a measuring cup to protect myself from the steam.

 

Put everything, including the water from the pot and the other ingredients in the blender and whirl for a few minutes until everything is smooth.  If you need to add a little extra moisture, use an unsweetened plant milk and only add 1 tablespoon at a time.

Vegan Chili Cheese Sauce in Blender

Pour into a medium-sized bowl and add the chili beans and hot sauce to taste. You don’t want to drain your chili beans because the sauce will add to the flavor.

If you like things a little spicier you can add diced jalapeños or green chiles.Hatch Chiles

Deliciou Nacho Cheese

 

I have a secret ingredient that really bumps the cheesy flavor up a notch.  If you can get your hands on it, go ahead an add a tablespoon.  This is Deliciou Nacho Cheese flavoring.  It is vegan and can be found online.  If you don’t have this on hand, your cheese sauce will still be fabulous!

 

 

Serve with vegetables or chips. If  you want to get fancy and make nachos. I have a great nacho plate I put together as well as a potato nacho dish.  Vegan Chili Cheese Sauce with Chip

 

To go all out plant-based, my favorite way to serve this Vegan Chili Cheese Sauce is with a scrumptious plate of vegetables!

Vegan Chili Cheese Sauce with Vegetable Plate

This Vegan Chili Cheese Sauce is as good as it looks!  Enjoy!Vegan Chili Cheese Sauce with Carrot

 

Pin it to save for later:Chili Cheese Sauces Instant Pot

 

Vegan Chili Cheese Sauce with Vegetable Plate Close Up

Vegan Chili Cheese Sauce (Instant Pot)

This Vegan Chili Cheese Sauce is diary free, oil free and gluten-free.  It's made with vegetables and cashews - all the good stuff!
Print Pin Rate
Course: Sauce
Cuisine: Mexican
Keyword: Vegan Chili Cheese Sauce
Prep Time: 30 minutes
Cook Time: 5 minutes
Total Time: 35 minutes
Servings: 10
Calories: 98kcal
Author: Cindy Rainey

Ingredients

  • 1/2 orange bell pepper seeded and roughly chopped
  • 1/2 yellow onion, medium roughly chopped
  • 1 carrot, large roughly chopped - no need to peel
  • 4 yukon gold potatoes, medium roughly chopped - no need to peel
  • 1 clove garlic no need to chop
  • 1/2 cup raw cashews
  • 1 cup water
  • 1 teaspoon salt
  • 1/2 Tablespoon apple cider vinegar
  • 1/2 Tablespoon white miso paste
  • 1/4 cup nutritional yeast This is different than baker's or brewer's yeast
  • 1 Tablespoon Mexican/taco seasoning
  • 1 15.5 ounce can black chili beans (in sauce) un-drained
  • 1-2 Tablespoon unsweetened plant milk to thin cheese if necessary
  • 1 Tablespoon Hot Sauce to taste
  • 1 4 ounce can green chilis optional
  • 1 Tablespoon Deliciou Nacho Cheese Flavor optional

Instructions

  • Wash and rough-cut all vegetables. No need to chop garlic clove.
  • Add all vegetables, cashews, and water to pressure cooker. 
  • Set pressure cooker to high for 5 minutes. After it comes to pressure it will cook for 5 minutes. When done do a quick release.
  • Cool slightly and transfer entire contents, including liquid, from pot to blender.
  • Add remaining ingredients except for chili beans and optional items (hot sauce, green chilis, and nacho cheese flavor).
  • Blend on high speed until sauce is smooth.  Only if necessary, add a little unsweetened plant milk to get the right consistency. (If you need it, you will not use more than 1 or 2 Tablespoons.)
  • Pour into a large bowl. Don't drain chili beans. Stir in.  Add other optional ingredients to your desired taste.
  • Serve warm on Mexican dishes, baked potatoes, nachos, or chili. Use as a dip for chips or vegetables. 

Notes

Contains Nuts! Safety first. You must disclose that this recipe contains nuts if you serve to anyone as cheese sauce typically does not contain nuts. 

Nutrition

Calories: 98kcal | Carbohydrates: 14g | Protein: 4g | Fat: 3g | Sodium: 314mg | Potassium: 456mg | Fiber: 3g | Sugar: 1g | Vitamin A: 24.1% | Vitamin C: 23.2% | Calcium: 3.1% | Iron: 18.5%