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Home By Meal Lunch and Dinner

Vegan Peanut Stew

★★★★★ 17 Reviews Recipe Print
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By: Erin5/19/20

This post may contain affiliate links. Please read my disclosure policy.

vegan peanut stew
vegan peanut stew

For a hearty, warm, comforting dinner, try this Vegan Peanut Stew. It’s made with sweet potatoes, peanut butter, and pumpkin, making it a nutrient-rich meal that will leave you feeling full and cozy.

vegan peanut stew in bowl

How to make vegan peanut stew:

Hearty, easy vegan peanut stew

Every once in a while I find myself in the mood for nothing but a cozy bowl of soup. Sometimes I want one that’s hearty but also sweet, and on those days I make this delicious vegan peanut stew recipe.

It’s made with a variety of items like pumpkin, sweet potatoes, and peanut butter, so it’s full of essential nutrients but also does a great job of satisfying your sweet tooth!

Plus, this soup only requires one pot, making it a toss-it-in meal that won’t leave you with a crazy messy kitchen over overflowing dirty dish pile. It makes a big batch, so it’s perfect for entertaining guests or feeding families.

vegan peanut stew in bowl

Ingredients used in this vegetable stew recipe

We’ll be using a variety of ingredients in this soup to add flavor and heartiness. With lots of different veggies, plus peanut butter, this is a nutrient-rich meal that’s great for providing protein, healthy carbs, and more.

  • Olive oil
  • Yellow onion
  • Grated ginger
  • Garlic
  • Cumin
  • Salt
  • Low sodium vegetable stock
  • Sweet potatoes
  • Tomato paste
  • Natural peanut butter
  • Pumpkin puree
  • Chickpeas
  • Spinach

Tools used for this recipe

This is a one pot recipe that makes cooking an absolute breeze! Personally, I take minimal kitchen cleanup as a huge win.

To make this recipe, you’ll need either a large pot or a dutch oven, as well as something to stir the peanut soup. You’ll also need a cutting board and sharp knife for chopping some of the ingredients.

How to make vegan peanut stew

Vegan peanut stew is ridiculously simple to make. It involves sautéing veggies and cooking the ingredients in a pot. That’s pretty much it! In total, you can expect this stew to take about 35-45 minutes.

To start, heat a large pan or dutch oven over medium heat. Add 2 tbsp of olive oil.

Once heated, add yellow onion and sauté for 2 minutes.

Next, add the garlic, ginger, cumin, and salt, and sauté for 1 minute. Lower the heat to low.

Add the veggie broth, sweet potatoes, tomato paste, peanut butter, pumpkin, and chickpeas, and stir until well combined.

Let the mixture simmer over medium-low heat for 20 minutes or until the sweet potatoes are fork tender.

After 20 minutes, turn off the heat and stir in the spinach. Let it sit for 5 minutes, or until the spinach is wilted.

Finally, serve with rice, ground peanuts, and cilantro. Enjoy!

vegan peanut stew in bowl

Using an Instant Pot or slow cooker

This recipe is pretty versatile in that it can be cooked a handful of different ways. Cooking on the stove is simple and easy, but you can also use an Instant pot or slow cooker!

Instant Pot:

To use the Instant Pot, throw everything inside except for the peanut butter (if using spinach or kale, leave these out as well). Then, with a quick release, cook on high for 3-4 minutes. Once cooked, add the peanut butter and any optional greens, and stir until well combined.

Note: You may need less liquid when using the Instant Pot. Start with a smaller amount and add as needed.

Slow Cooker:

Like with the Instant Pot, set the peanut butter and optional greens aside and toss everything else into the slow cooker. Cook for about 5-6 hours on low. Once finished, stir in the peanut butter and spinach or kale, and it will be ready to enjoy!

vegan peanut stew

Recipe substitution options

Since this dish is a one-pot-fits-all kind of recipe, you can really customize it and make it your own. Here are some ways to do that!

  • Add extra vegetables: The recipe calls for yellow onion, sweet potatoes, chickpeas, and pumpkin, but you can also add red onion, kale, or spinach!
  • Add peanuts: Want to add even more peanut flavor to this recipe? Sprinkle some crushed peanuts on top of your bowl for a crunchy garnish.
  • Add meat: For those that would like to add meat, chicken can be easily added to this recipe. Turkey would also be a good option!
  • Add a starch: To add a starch to this recipe, consider using brown rice. This type of rice will work well with the flavors and provide an extra “oomf!”
  • Give it a kick: If you like your meals to have a little spice, feel free to add a tiny bit of sriracha, or include jalapeños!
  • Skip the pumpkin: If you’d like, you can substitute pumpkin puree with mashed sweet potatoes. And, if keeping the pumpkin, you can find it in the baking aisle year round.

Why natural peanut butter?

Natural peanut butter is the best option for this recipe because the flavor compliments that of the other ingredients. I recommend using all-natural over any kind that contains added sugar. The sugar will alter the taste, and doesn’t work quite as well to achieve the hearty peanut and sweet potato flavor that the recipe is aiming for.

empty bowl of vegan peanut stew

Storing vegan peanut stew

Any leftover stew can be kept in the refrigerator for up to 3-4 days. Keep it in a sealed container and reheat by microwaving in 20 second increments.

If you’d like to freeze a batch, place it in a freezer-safe container and store for up to 4 months. Thaw before using, and heat on the stove over medium heat, stirring throughout.

More soups and stews

Grab your favorite book, a warm blanket, a delicious bowl of soup, and get cozy! If you liked this stew, you’ll love these recipes too!

  • Healthy Stuffed Pepper Soup
  • Easy Chicken Tortilla Soup
  • Butternut Squash Soup (Vegan, Dairy-Free)
  • Easy Minestrone Soup

Recipe by Erin Morrissey and Photos by Quarter Soul Crisis

★★★★★ 5 from 17 reviews

Vegan Peanut Stew

For a hearty, warm, comforting dinner, try this Vegan Peanut Stew. It’s made with sweet potatoes, peanut butter, and pumpkin, making it a nutrient-rich meal that will leave you feeling full and cozy.

Prep: 10Cook: 30Total: 40 minutes
Yield 6 bowls 1x
Print Pin it Rate

Ingredients

  • 2 tbsp olive oil
  • 1 small yellow onion, diced.
  • 2 tbsp fresh grated ginger
  • 4 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp salt
  • 5 cups low sodium vegetable broth
  • 3 cups sweet potatoes, peeled + diced
  • 1/2 cup tomato paste
  • 1/2 cup natural peanut butter
  • 1 cup pumpkin puree*
  • 1 can chickpeas, drained and rinsed
  • 1 5oz bag spinach
  • Optional: crushed peanuts and cilantro to top, rice on the side.

Instructions

  1. Heat a large soup pan or dutch oven over medium heat. Add 2 tbsp of olive oil.
  2. Once heated, add yellow onion and saute for 2 minutes.
  3. Add in garlic, ginger, cumin and salt and saute for 1 minute. Lower heat to low.
  4. Add in veggie broth, sweet potatoes, tomato paste, peanut butter, pumpkin, and chickpeas, and stir until well combined.
  5. Let mixture simmer over medium-low heat for 20 minutes or until sweet potatoes are fork tender. 
  6. After 20 minutes, turn off heat and stir in spinach. Let sit for 5 minutes or until spinach as wilted in.
  7. Serve with rice, ground peanuts, and cilantro. Enjoy!

Notes

* you can find pumpkin puree year round in the baking aisle, this can also be substituted with mashed sweet potato.

Author: Erin MorrisseyCategory: dinner, lunch, veganMethod: stovetopCuisine: IndianDiet: Vegan

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Sarah says

    Posted on 12/28 at 5:32 am

    Delicious! Full of flavour, a perfect winter meal. Thanks Erin!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/28 at 10:29 am

      Hi Sarah, so glad you enjoyed it!

      Reply
  2. Kelsey H says

    Posted on 11/9 at 7:49 am

    Made this last night and it was AMAZING! And it makes so much leftovers for just the two of us that we’re freezing portions to have for easy meals when we don’t feel like cooking. Such good flavor!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/11 at 7:05 pm

      Hi Kelsey, so glad you loved it so much!!

      Reply
  3. Lisa B says

    Posted on 1/16 at 6:56 pm

    Made this for dinner tonight and served it over brown rice with chopped peanuts and cilantro. I felt it needed a little heat, like other reviewers suggested, so I topped it off with some fresh squeezed lime juice and hot chili flakes. So easy and so delicious!!! Thank you!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/19 at 10:03 am

      Hi Lisa, so happy you loved it and made it your own! 🙂

      Reply
  4. monica says

    Posted on 12/7 at 10:40 am

    ok this stew was out of this world delicious. so filling, nutritious, and satisfying, not to mention easy to make. added a squeeze of lime when serving which added an extra yummy flavor. I love that your recipes don’t require me to buy any obscure ingredients that I’ll only use a bit of!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/7 at 3:38 pm

      Hi Monica, I am so happy you loved it! 🙂

      Reply
  5. Lindsay says

    Posted on 11/8 at 6:37 pm

    So delish and easy to make

    ★★★★★

    Reply
    • Erin says

      Posted on 11/9 at 1:30 pm

      Hi Lindsay, so happy you loved it!

      Reply
  6. Nina says

    Posted on 4/11 at 6:18 pm

    Loved this one, so so good!

    ★★★★★

    Reply
    • Erin says

      Posted on 4/12 at 6:50 pm

      Hi Nina, so glad you enjoyed it!

      Reply
  7. Katie says

    Posted on 3/5 at 1:10 pm

    I have made this recipe so many times and it never disappoints! It’s so delicious, nutritious and addicting. Thank you!!

    ★★★★★

    Reply
    • Erin says

      Posted on 3/7 at 7:21 am

      Hi Katie, I am so glad you love it!!

      Reply
  8. Carla @ Foodie Digital says

    Posted on 2/19 at 8:31 pm

    The whole family loved this simple and comforting dish. Using pumpkin in the sauce is a very original idea that worked well and adds extra nutrition. We served it over brown rice and the adults added chilli flakes and lime.

    ★★★★★

    Reply
    • Erin says

      Posted on 2/20 at 11:08 pm

      Hi Carla, I am so happy everyone enjoyed it and great additions!!

      Reply
  9. Alexa says

    Posted on 2/2 at 3:17 pm

    I’m officially obsessed with this soup – it’s like a warm hug on a cold day. I thought the pumpkin would be overpowering but it doesn’t taste pumpkin-y at all – it just gives it a creamy and hearty texture. The crushed peanuts ands cilantro on top are key. Will definitely be making again!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/2 at 3:33 pm

      Hi Alexa, I am so happy you enjoyed it!!

      Reply
  10. anna says

    Posted on 1/20 at 10:22 am

    such simple ingredients with a great taste! super filling and warm when served with rice!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/20 at 2:39 pm

      Hi Anna, I am so glad you liked it and great meal!

      Reply
  11. Marlene says

    Posted on 1/17 at 2:06 pm

    My new favorite comfort food! It was so easy to make and the creamiest stew I ever had! Highly recommended!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/18 at 3:36 pm

      Hi Marlene, so happy you loved it!!

      Reply
  12. Catherine says

    Posted on 1/11 at 1:53 pm

    This recipe has been on repeat in our household since the cold weather season hit. I sometimes sub almond butter depending on what we have on hand and if I’m really feeling lazy, I throw everything in the instant pot for 11-12 minutes to let it do it’s work. Love the combo of flavors and highly, highly recommend!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/12 at 10:47 pm

      Hi Catherine, thanks for sharing! I am so happy you’ve enjoyed it!

      Reply
  13. Grace says

    Posted on 12/13 at 4:25 pm

    I made this last week for lunch/dinner throughout the week and it was SO delicious and easy to make. Easy to pair with rice or bread and it tasted just as good as leftovers! Thank you

    ★★★★★

    Reply
    • Erin says

      Posted on 12/14 at 2:21 pm

      Hi Grace, thanks for sharing! I am glad you enjoyed it!

      Reply
    • Colleen Donnelly says

      Posted on 1/3 at 3:23 pm

      Give me all the peanuts! So easy and hearty yet light and delicious.

      ★★★★★

      Reply
      • Erin says

        Posted on 1/4 at 1:28 pm

        Hi Colleen, so glad you enjoyed it!

  14. Jillian says

    Posted on 11/29 at 2:43 pm

    Absolutely love this recipe! So hearty and comforting! Would definitely up the spice level for my taste, but it was great as written.

    ★★★★★

    Reply
    • Erin says

      Posted on 11/30 at 4:21 pm

      Hi Jillian, I am so happy you enjoyed it!

      Reply
  15. Colleen says

    Posted on 10/15 at 3:40 pm

    LOVED! Been happily enjoying the leftovers all week 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 10/16 at 12:26 pm

      Hi Colleen, I’m so happy you liked it, and leftovers are the best!

      Reply
  16. Heather says

    Posted on 10/12 at 2:28 pm

    It’s 1/2 cup of tomato paste? The concentrated kind in a tube?

    Reply
    • Erin says

      Posted on 10/19 at 2:09 pm

      Hi Heather, yes, but you can also buy it in a can. Let me know how your stew comes out!

      Reply
  17. Shira says

    Posted on 9/29 at 3:22 pm

    So good! Added sriracha for a kick and it was perfect

    Reply
    • Erin says

      Posted on 10/1 at 8:05 am

      Hi Shira, thanks for sharing and so happy you enjoyed it!

      Reply
  18. Erica says

    Posted on 9/29 at 10:27 am

    This is so so good! It smelled amazing while it was simmering. It’s like fall coziness in a bowl! Such a great recipe!

    ★★★★★

    Reply
    • Erin says

      Posted on 10/1 at 8:03 am

      Hi Erica, thank you for sharing! Fall is the best, isn’t it?

      Reply

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I’m Erin. Creator of Erin Lives Whole, a food blog with delicious and easy healthy recipes that will leave you feeling good. We’ve got everything from wholesome baked goods to comforting savory dishes. I can’t wait to see what you whip up! Read More...

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