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.
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.
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
- Low sodium vegetable stock
- Sweet potatoes
- Tomato paste
- Natural peanut butter
- Pumpkin puree
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!
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!
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.
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!
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.
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 + Photos by The Mindful Hapa
- 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.
- Heat a large soup pan or dutch oven over medium heat. Add 2 tbsp of olive oil.
- Once heated, add yellow onion and saute for 2 minutes.
- Add in garlic, ginger, cumin and salt and saute for 1 minute. Lower heat to low.
- Add in veggie broth, sweet potatoes, tomato paste, peanut butter, pumpkin, and chickpeas, and stir until well combined.
- Let mixture simmer over medium-low heat for 20 minutes or until sweet potatoes are fork tender.
- After 20 minutes, turn off heat and stir in spinach. Let sit for 5 minutes or until spinach as wilted in.
- Serve with rice, ground peanuts, and cilantro. Enjoy!
* you can find pumpkin puree year round in the baking aisle, this can also be substituted with mashed sweet potato.
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