West African Peanut Stew

Name: West African Peanut Stew
Prep time: 60 min
Cook time: 60 min
Yield: 4
Cuisine: Other
Ingredients: 3 tbsp neutral vegetable oil; 1 large onion, finely chopped; 2½cm piece fresh root ginger, finely chopped; 1 fresh red chilli, seeded and finely chopped; ½ tsp ground cumin; ½ tsp ground coriander; ½ tsp cinnamon; ¼ tsp ground ginger; ½ tsp ground black pepper; 1 cardamom pod, seeds only, crushed; ¼ tsp ground cloves; 1½ tbsp tomato paste; 6 tbsp smooth peanut butter; 2 large aubergines, chopped into 2½cm chunks; 350g fresh okra, roughly chopped; 2 large ripe tomatoes, roughly chopped; 300g brown rice; ½ tsp sugar; 1 tsp fine salt; 1 tbsp lime juice; 2 tbsp fresh parsley, finely chopped

Serves: 4

Ready in: 60 mins +

Freezes Well Vegan Friendly

Know your nutrients

Calories

580 -

Fat

25.2g -

Saturates

4.4g -

Sugars

15.2g -

Salt

1.52g -

Protein

16.7g -

Carbs

76.7g -

Fibre

14.1g -

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This recipe really showcases the North and West African tradition of using sweet, warm spices with savoury ingredients. Here, cardamom, cinnamon, cloves and ground ginger are paired with aubergine and okra in a spicy peanut sauce. This stew improves with age, so it’s worth making a big batch and freezing half. Recipe extracted from Haynes Vegan Man (Haynes Publishing, £22.99)

Ingredients
Method

Ingredients:

3 tbsp neutral vegetable oil
1 large onion, finely chopped
2½cm piece fresh root ginger, finely chopped
1 fresh red chilli, seeded and finely chopped
½ tsp ground cumin
½ tsp ground coriander
½ tsp cinnamon
¼ tsp ground ginger
½ tsp ground black pepper
1 cardamom pod, seeds only, crushed
¼ tsp ground cloves
1½ tbsp tomato paste
6 tbsp smooth peanut butter
2 large aubergines, chopped into 2½cm chunks
350g fresh okra, roughly chopped
2 large ripe tomatoes, roughly chopped
300g brown rice
½ tsp sugar
1 tsp fine salt
1 tbsp lime juice
2 tbsp fresh parsley, finely chopped

method:

Heat the oil in a large pan or casserole dish over a medium heat. Add the onion and sauté for 15 minutes, adding the ginger and chilli after 10 minutes. Stir all of the spices into the onion mixture and cook for five more minutes.
Add the tomato paste and peanut butter and stir to combine . Cook for three more minutes.
Stir in the aubergine and okra so it is well-coated, then add the tomatoes and 750ml water. Stir and bring to a boil. Reduce the heat and simmer for 25 minutes, until thick.
Meanwhile, bring 1 litre water to a boil in a large pan. Add the brown rice, lower the heat to a simmer and cook according to the packet instructions, or until tender. Drain well.
Stir the sugar, salt and lime juice into the peanut stew, sprinkle over the parsley and serve with the rice.

Print Recipe haynes.com/en-gb/