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West AfricanPlant-forwardHeart-smart
Lighter West African peanut stew
Deep, nutty, and warming — built on peanuts and greens instead of heavy meat.
⏱ 45 min · serves 6
Ingredients
- 1/2 cup natural peanut butter (just peanuts, no added sugar or salt)
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 can diced tomatoes (no salt added)
- 1 sweet potato, cubed
- 2 big handfuls of spinach or collard greens, chopped
- 1 can chickpeas, drained and rinsed
- 1 tsp chili flakes (to taste)
- 1 tbsp oil
- Low-sodium broth to cover
- Brown rice, to serve
Steps
- 1Soften the onion in the oil, then add garlic, ginger, and chili.
- 2Stir in the tomatoes and sweet potato, then pour in broth to cover.
- 3Whisk the peanut butter with a ladle of the hot broth until smooth, then stir it back in.
- 4Simmer until the sweet potato is tender, about 20 minutes.
- 5Add the chickpeas and greens in the last 5 minutes, just until the greens wilt.
- 6Serve over brown rice.
💚 The heart-smart moves
- Natural peanut butter (no added sugar or salt) instead of the sweetened kind.
- Chickpeas and greens stretch the pot so you don't need much meat — or any.
- Low-sodium broth and no-salt tomatoes; let the peanut, ginger, and chili do the talking.
Rich and satisfying from peanuts and vegetables — the kind of full that's good for you.
Read more about it in Learn →Cooking guidance, not medical advice. For what’s right for your heart, talk with your doctor.