Healthy Cooking

This Healthy West African Peanut Stew Costs Just $1 Per Serving—and It’s 100% Vegan

Tehrene Firman

Tehrene FirmanJanuary 16, 2020

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Photo: Budget Bytes

If you’re in need of a new healthy recipe for dinner that won’t break the bank, I have a wonderful addition for you to add to your weekday lineup. Recently, I found myself perusing the highlights from the international food trends in the annual Pinterest 100 report: Filipino desserts with purple ube, Middle Eastern treats like rose water milk pudding, and West African soups and porridges. But it was a recipe for West African peanut stew that really got the attention of my tastebuds.

Beth Moncel, the food blogger behind Budget Bytes, made it her mission to create a budget-friendly version of the peanut stew—and people can’t stop raving about it. “This unique peanut and tomato based stew is so incredibly flavorful, super comforting, and is truly a meal in a bowl,” she wrote. Filled with collard greens, peanut butter, brown rice, and other hearty ingredients, it’s a dish that will leave you satisfied and feeling good. This recipe makes six servings for a grand total of $6.38. Dinner for a dollar? Yes, please. Meal prepping? Moncel says it holds up well in the refrigerator and freezer if you make it in big batches.

The next time you’re craving something warm and cozy, look no further than Moncel’s wholesome West African peanut stew.

Vegan West African peanut stew

Ingredients
1 Tbsp olive oil
4 cloves garlic
1 Tbsp grated fresh ginger
1 sweet potato (about 1 lb.)
1 medium onion
1 tsp cumin
1/4 tsp crushed red pepper
1 6oz. can tomato paste
1/2 cup natural style peanut butter
6 cups vegetable broth
1/2 bunch collard greens (4 to 6 cups chopped)

Optional garnishes
1/4 bunch cilantro
4.5 cups cooked brown rice
1/3 cup chopped peanuts

1. Peel and grate the ginger using a small holed cheese grater. Mince the garlic, and dice the onion. Sauté the onion, ginger, and garlic in a large pot with the olive oil over medium heat for 2 to 3 minutes, or until the onion becomes soft and translucent.
2. While the onion, ginger, and garlic are sautéing, peel and dice the sweet potato into 1/2-inch cubes. Add the sweet potato cubes, cumin, and red pepper to the pot and continue to sauté for about 5 minutes.
3. Add the tomato paste, peanut butter, and vegetable broth 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. Allow the stew to come up to a boil. Once it reaches a boil, turn the heat down to medium-low and allow it to simmer for 15 to 20 minutes, or until the sweet potatoes are very soft.
4. While the soup is simmering, prepare the collard greens. Use a sharp knife to remove each stem (cut along the side of each stem), then stack the leaves and cut them into 1/2-inch wide strips. Place the chopped collard greens in a colander and rinse very well.
5. Once the stew has simmered for 15 to 20 minutes and the sweet potatoes are very soft, stir in the collard greens. Let the stew simmer for about 5 minutes more, then begin to smash the sweet potatoes against the side of the pot to help thicken the stew.
6. Finally, taste the stew and add salt or red pepper, if desired. Serve the stew with a scoop of cooked rice (about 3/4 cup), a few chopped peanuts, fresh cilantro, and a drizzle of Sriracha, if desired.

Here’s what a registered dietitian thinks you should know about peanut butter:

For more healthy soup ideas, try this option you can make using salsa. Seriously. Or if you’re feeling lazy, go for one of these canned soups that are RD-approved.

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