Groundnut Stew

Groundnut Stew Recipe - Vegetarian African Dish

Region / culture: Africa | Preparation time: 10 minutes | Cooking time: 35 minutes | Servings: 4 |

Vegetarian diet

Introduction

Groundnut stew, also known as peanut stew, is a popular dish in many West African countries. This hearty and flavorful stew is made with a combination of vegetables, protein, and a rich peanut sauce. It is a comforting and satisfying meal that is perfect for a cozy night in.

History

Groundnut stew has been a staple in West African cuisine for centuries. Peanuts, which are the main ingredient in this dish, were introduced to Africa by Portuguese traders in the 16th century. Since then, peanuts have become a key ingredient in many African dishes, including groundnut stew. This dish is often served during special occasions and celebrations, as it is a symbol of hospitality and togetherness.

Ingredients

2 cups water
1 cup long-grain rice
0.5 tsp salt
2 tbsp canola oil
1 medium-sized onion, chopped
3 small sweet potatoes, peeled and cut crosswise into 0.5-inch thick slices
1 cup sliced okra
2 cups shredded green cabbage
1 can (13.75 oz or 390 g) low-sodium chicken broth
0.5 cup natural chunky peanut butter
3 bananas, peeled and thinly sliced
1 tbsp chopped parsley
0.25 cup chopped unsalted peanuts

How to prepare

In a medium pot, heat water, rice, and salt over high heat until boiling.
Reduce heat to low, cover, and simmer for 20 minutes until rice is tender.
Meanwhile, in a 12-inch skillet over medium heat, heat the oil.
Add the onion and cook for 5 minutes.
Add the sweet potatoes, okra, and cabbage.
Cook for an additional 10 minutes, stirring occasionally.
Stir in chicken broth, peanut butter, bananas, and chopped parsley; heat until boiling.
Reduce heat to low and simmer, uncovered, for 5 minutes until thickened.
Serve the mixture over rice and sprinkle with chopped peanuts.

Variations

Add chicken or beef for a meatier version of the stew.
Include additional vegetables such as bell peppers, carrots, or spinach.
Spice up the dish with some chili peppers or hot sauce for a kick of heat.

Notes

Serve Groundnut Stew over rice, and for an extra kick of flavor, add a dash of red pepper.

Cooking Tips & Tricks

To enhance the flavor of the stew, toast the peanuts before adding them to the dish.

- For a creamier texture, you can blend some of the stew mixture before serving.

- Adjust the amount of peanut butter to suit your taste preferences - you can add more for a richer flavor or less for a lighter dish.

Serving Suggestions

Groundnut stew is traditionally served over rice, but you can also enjoy it with couscous or quinoa. Garnish with chopped peanuts and fresh parsley for added flavor and texture.

Cooking Techniques

Simmer the stew over low heat to allow the flavors to meld together.

- Stir the stew occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use almond butter or sunflower seed butter as a substitute for peanut butter.

- Swap out sweet potatoes for regular potatoes or butternut squash.

- Substitute okra with green beans or peas.

Make Ahead Tips

Groundnut stew can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat on the stovetop over low heat before serving.

Presentation Ideas

Serve groundnut stew in individual bowls garnished with a sprinkle of chopped peanuts and a sprig of parsley. Pair with a side of rice or bread for a complete meal.

Pairing Recommendations

Pair groundnut stew with a crisp green salad or a side of steamed vegetables for a well-rounded meal. For a refreshing drink, try serving with a glass of hibiscus tea or a fruity sangria.

Storage and Reheating Instructions

Store any leftover groundnut stew in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over low heat, stirring occasionally until heated through.

Nutrition Information

Calories per serving

Calories per serving: 380

Carbohydrates

Carbohydrates: 45g

Fats

Total Fat: 18g

Saturated Fat: 3g

Proteins

Protein: 12g

Vitamins and minerals

Vitamin A: 120%

Vitamin C: 30%

Iron: 15%

Calcium: 8%

Alergens

Contains peanuts

Summary

Groundnut stew is a nutritious dish that is rich in carbohydrates, healthy fats, and protein. It is also a good source of vitamins A and C, as well as iron and calcium. However, it is important to note that this dish contains peanuts, so it may not be suitable for those with nut allergies.

Summary

Groundnut stew is a delicious and nutritious dish that is perfect for a cozy night in. This flavorful stew is packed with vegetables, protein, and a rich peanut sauce that is sure to satisfy your taste buds. Enjoy this West African classic with rice or your favorite grain for a hearty and comforting meal.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Groundnut Stew. It was many years ago, when I was just a young girl living in a small village in Ghana. My mother had invited some friends over for dinner, and one of them brought along this amazing dish that she called Groundnut Stew. As soon as I took my first bite, I knew that I had to learn how to make it.

I begged my mother's friend to teach me the recipe, and she graciously agreed. She explained that Groundnut Stew is a traditional dish in Ghana, made with a rich and creamy peanut sauce that is simmered with vegetables and meat. She showed me how to roast the peanuts until they were golden brown, then grind them into a smooth paste. She also taught me how to make a flavorful broth with tomatoes, onions, and spices, and how to cook the meat until it was tender and juicy.

I practiced making Groundnut Stew over and over again, tweaking the recipe until it was just right. I added my own special touch by including sweet potatoes and okra, which gave the stew a delicious and unique flavor. My family and friends were amazed at how quickly I had mastered the dish, and soon I was known as the best Groundnut Stew maker in the village.

As the years went by, I continued to perfect my recipe for Groundnut Stew. I learned new techniques and ingredients from other cooks in the village, each one adding their own twist to the dish. Some people added fish or shrimp to the stew, while others preferred to use lamb or goat meat. I experimented with different spices and seasonings, trying to find the perfect balance of flavors.

One day, a traveler passing through our village tried my Groundnut Stew and told me that it was the best he had ever tasted. He asked me to write down the recipe for him so that he could share it with people in other countries. I was honored by his request, and I carefully transcribed the ingredients and instructions onto a piece of paper.

The traveler promised to spread the word about my Groundnut Stew far and wide, and soon I began to receive letters from people all over the world who wanted to learn how to make it. I sent them copies of my recipe, along with a few tips and tricks that I had picked up over the years. I was thrilled to think that my humble dish was being enjoyed by people in far-off places.

To this day, I still make Groundnut Stew for my family and friends, using the same recipe that I learned all those years ago. It brings back memories of my childhood in Ghana, when I first discovered my love for cooking and sharing delicious food with others. I am grateful for the opportunity to pass on this traditional recipe to future generations, so that they too can experience the joy of creating a dish that is both comforting and flavorful.

As I sit here now, reminiscing about the journey that led me to this recipe for Groundnut Stew, I am filled with gratitude for all of the people who have shared their knowledge and passion for cooking with me. Each new ingredient, each new technique, has become a part of who I am as a cook. And I can only hope that my story will inspire others to explore the world of flavors and aromas that await them in the kitchen. Cooking is more than just a means of nourishment – it is a form of art, a way of expressing love and creativity. And I am grateful every day for the opportunity to share that with others.