creamy African stew

My girlfriend Paula made this recipe at our bookclub, the recipe is from a plant-based cookbook. We all went GooGoo over it and I have made it many times – it is super delicious!

A hardy, full-bodied soup full of flavor and nutrients! It is very easy to prepare. The coconut, peanut and curry combination gives a very exotic flavor. Fear not, if you don’t like coconut (like me) or are allergic to peanuts, I have recipe adaptations just for you!

Creamy African Stew

This is a stand alone meal over quinoa or brown rice.
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Course First Course to Meal, Main Dish, Soups & Stews
Cuisine African
Servings 6 servings


  • 2 onions sliced into half rings
  • 1 Carrot diced
  • 3 Stalks Celery diced
  • 2 Sweet potatoes cut into 1/2 cubes
  • 1 cup vegetable stock low-sodium
  • 1 28oz can Diced tomatoes use entire can with juices
  • 1 cup Coconut Milk (lite) Substitute Coconut Milk with Almond Milk
  • 1/3 cups Peanut butter you can use Organic PB Fit Powder OR *Substitute with Almond or Cashew butters
  • 1 tbsp Curry powder
  • 2 tsp garlic minced
  • 1/4 tsp Black pepper
  • 1 tsp sea salt to taste
  • 1 15 oz can Chickpeas rinsed and drained**
  • 2 cups Spinach, frozen chopped - you can use fresh spinach as well.


  • Add all the ingredients in a large pot and cook at high heat until bubbly, 10-15 minutes
  • Turn down the heat and simmer for another 30-45 minutes.


Cooks Notes I use a large pot on my Induction stove top. If you are using an Insta-Pot, place all the ingredients into the Insta-Pot liner and mix. Cook on high pressure for 6 minutes. When time beeps, turn off pressure cooker, wait 5 minutes, then quick release.
* For those allergic to Peanut Butter, replace with Almond or Cashew Butters. If you are allergic to  Tree Nuts,  you may be able to include the Peanut Butter as peanuts are Legumes and not related to Tree Nuts (almonds, walnuts, cashews, etc...hard-shelled nuts) family. However, if there is any doubt - OMIT!
**Those of you that do not eat eggs, save the liquid from the organic canned chickpeas ... this is called Aquafaba  that is used as an egg substitute... it whips up beautifully (may need to throw in a 1/8 or1/4 tsp of cream of tartar).I use in baking vegan cookies and cakes.
Enjoy! Melissa
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