• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Broke foodies

Less money, Mo nummy

  • Home
  • Recipes
  • Blogger Resources
  • About us
  • Contact us
  • Privacy Policy

Spicy African Peanut Stew – Vegan , Keto

December 29, 2017 by Idriss 1 Comment

Jump to RecipePrint Recipe
Share4
Pin34
Yum
Email
Tweet
+1
38 Shares

Hey foodies, hope you are enjoying the cold winter, I know I’m not. I am secluded in my man cave, playing video games, making food and reminiscing about what it feels like not to be vitamin D deficient. As I was talking to my west African friends, they have told me all about West African Peanut Stew, and it sounded exactly like the type of dinner I should be having in this cold weather. It’s spicy, savoury, sweet, and just bursting with flavour.

Of course, I had to make it the Broke Foodie$ way, cheap, easy and just as good.

What is African Peanut Stew:

West African Peanut Stew - Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).

This is a very traditional recipe for West African countries (Ivory Coast, Ghana, Nigeria etc.) and to the beautiful nation of Cameroon as well. It is typically made with chicken thighs and broth in addition to homemade peanut butter.

Yes, west African mamas would make their own peanut butter specifically for this dish, which is not necessarily complicated as I have shown before. However, it does show a great level of dedication to making this dish possible.

The taste of it resembles that of an Asian peanut sauce but it has its own character. It is spicier, more savoury and far less sweet.

My Take on it:

In order to make this dish accessible of course, I had to simplify it. Not that the original dish is difficult or anything, but mostly because my readers appreciate straightforward and easy recipes.

So instead of making a peanut paste myself, I have opted for a natural organic peanut butter, and instead of using chicken, I used Tofu. Why? Well it’s very simple, Tofu keeps the cost down (even when using organic), cooks faster and tastes awesome.

Keto Friendly:

To have this dish be both keto and vegan, skip the rice and just eat it as is. It’s awesome, you don’t need rice.

Here is the nutritional breakdown for 1 portion (makes 4):

  • Fat : 25.5 g
  • protein: 14.25g
  • Carbs: 6g  (Net carbs)

West African Peanut Stew - Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).

Plus I feel like this dish is meant to be veganized. It begs to be plant strong, so I obliged.

However, if you are an unapologetic meat eater, you can easily substitute the tofu with diced chicken breast.

How to make African Peanut Stew: The recipe

West African Peanut Stew - Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).
Print

West African Peanut Stew (Vegan)

Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).
Course Dinner
Cuisine Vegan
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Author Idriss

Ingredients

  • 1 450 g pack of Extra firm Tofu cut into 16 cubes.
  • Salt & Pepper to taste
  • 3 Tbsp of coconut oil
  • 1 onion finely chopped
  • 1 thumb size piece of fresh ginger finely chopped.

For the sauce:

  • 4 Tbsp of peanut butter crunchy or smooth
  • 1 Cup of warm vegetable broth
  • 1 Tbsp of Sriracha.
  • 1/4 Cup crushed tomatoes
  • 1 Tsp of Paprika.
  • 1/2 Tsp of Turmeric
  • 1/2 Tsp of Cumin
  • Optional: 1/2 cup of dry roasted peanuts to garnish.

Instructions

  1. Warm up your broth by placing it in your microwave for 2 minutes. In a bowl, mix it with your peanut butter, Sriracha, crushed tomato sauce, paprika, turmeric and cumin. Mix thoroughly until you get a homogeneous sauce and set aside.
    Step 1 - West African Peanut Stew
  2. Melt 2 Tbsp of coconut oil and fry your Tofu cubes until they form a golden brown crust on each side. This should take about 4 minutes. Remove your tofu from the pan and set aside.
    Step 1 - West African Peanut Stew
  3. To the same pan, add the remaining 1 Tbsp of coconut oil, ginger and onions and cook for about 3 minutes. 

  4. Add your sauce to the pan along with your Tofu. Cook for about 2 minutes and remove from heat.

    West African Peanut Stew - Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).
  5. Serve with some rice, chopped green onions and peanuts.
    West African Peanut Stew - Packed with protein and exploding with flavour this Vegan African Peanut Stew is as easy to make as it is satisfying to eat (very).
  6. Enjoy

Recipe Notes

Here is the nutritional breakdown for 1 portion without rice(makes 4):

  • Fat : 25.5 g
  • protein: 14.25g
  • Carbs: 6g  (Net carbs)

 

 

 

Idriss

I’m Idriss. I’m a full-time student and foodie. My wife Lea and I live in Montreal and we love to make and share simple and mostly healthy recipes that fit within a reasonable budget. All foodies are welcome!

Share4
Pin34
Yum
Email
Tweet
+1
38 Shares

Related

Filed Under: Make this for dinner !, Recipe Index, Vegan

Previous Post: « Chocolate Pots de Creme
Next Post: Perfectly Baked Yuca Fries »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Connect with us !

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Welcome to Broke Foodie$ !

I'm Idriss. I'm a full-time student and foodie. My wife Lea and I live in Montreal and we love to make and share simple and mostly healthy recipes that fit within a reasonable budget. All foodies are welcome! Read more about us ...

Recipes You loved !

No Bake Keto Cheesecake – Quick, No CrustNo Bake Keto Cheesecake – Quick, No Crust110K Total Shares
The Best Vegan Jamaican PattiesThe Best Vegan Jamaican Patties47K Total Shares
Keto Tiramisu – Easy Keto DessertKeto Tiramisu – Easy Keto Dessert32K Total Shares
Easy Keto Chicken RamenEasy Keto Chicken Ramen30K Total Shares
Vegan Pretzel BreadVegan Pretzel Bread22K Total Shares
Keto Swedish Meatballs – Low Carb RecipeKeto Swedish Meatballs – Low Carb Recipe15K Total Shares
NYC Style Keto Cheesecake RecipeNYC Style Keto Cheesecake Recipe14K Total Shares
Vegan Chicken WingsVegan Chicken Wings12K Total Shares
Keto Carrot Cake with Cream Cheese FrostingKeto Carrot Cake with Cream Cheese Frosting10K Total Shares
Vegan Ravioli Recipe, Fresh Dough & Creamy FillingVegan Ravioli Recipe, Fresh Dough & Creamy Filling6K Total Shares
Turmeric latte : Why & How To Make ItTurmeric latte : Why & How To Make It6K Total Shares
Vegan Banana Cake – with Peanut Butter Cream FrostingVegan Banana Cake – with Peanut Butter Cream Frosting6K Total Shares

Amazon Affiliate Disclosure

Broke Foodies is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

Copyright © 2019 · Foodie Pro & The Genesis Framework