Vegan African Sweet Potato Peanut Stew

Aromatic, healthy, and hearty, this African Peanut Stew is one of my favorite go-to comfort foods. Meltaway sweet potato chunks marry so cozily with tomatoes, kidney beans, fresh ginger, and spices, enhanced with nutty richness. I remember the first time I made a version of this,  we were all surprised that peanut butter and tomatoes worked so well--but really, is there anything that peanut butter can't pair with? I suppose that's a yes, there's always something, but a spoonful of this nourishing dish makes you wonder. 

This is one of those warming recipes that welcomes variation. I rarely measure out ingredients, but go by feel. What I’m listing below, though, is a variation from my first ever taste of this dish, made from my first ever official vegan cookbook, The Vegan Table by Colleeen Patrick-Goudreau, still one of my favorites. I took out the (bit of) sugar, played with the vegetables, added extra beans, swapped water for stock and red pepper flakes for cayenne. Typically I’ll throw in chopped greens at the end. Again, this is one of those that goes with the flow.

There’s a sort of timeless, “old soul” quality about a nourishing, earthy-rich dish like this. Of course, “old” isn’t a word that one likes to associate with food, but I think you know what I mean? It’s funny, really, how drawn we can be to that “old soul” feeling, vintage collections, or antiques, one adjective that most of us recoil from depending on the context is “old”.

Honestly, I think about aging with fear and anxiety far too much, and have for a long time. Slews of mantras, wise words, reassuring examples, and other resources haven’t done much to shift this, and what a shame…because worry is time wasted, and what is fear of aging but fear of lost time?

I don’t mean to make this a therapy session with myself, though. I bring this up only to share some reassuring thoughts I happened to catch lately in succession that I think might help get over that habit negative fixation and provide comfort, much like this soulful stew.

One, who didn’t catch the magnetic energy around Everything, Everywhere at the Oscars? Confession, we didn’t actually watch the evening, but I did catch some of the speeches. Ke Huy Quan’s tearful, beaming callout to his mom…you can’t tell me that didn’t just melt your heart. But Michelle Yeoh’s shoutout to all the ladies never to let anyone tell them they are past their prime gave me the nicest little thrill-chill. It kind of sealed two moments the universe had sent just a few days before, when I needed them.

Last week, I had the chance to meet up with a friend I hadn’t seen in years for coffee, and despite my intentions to avoid the topic, I found myself asking her the question I feel compelled to ask every single woman of roundabout 40 and up these days…no matter how awkward or discomfiting…How are you handling being an aging woman?

I know, it’s not the most riveting gem of conversation! My commendably pragmatic friend had the perfect answer for the day, though. "I am not old,” she said. “I don’t worry about it.” Sometimes a little practical realism like that just takes you out of your head that bit for the reset you needed.

Later that day, I listened to a Rich Roll podcast episode interviewing 70-year old plant-based Chef Babette, and wow! This woman was inspiring! To say her life had been fraught with trauma would be a gross understatement. Throughout her life, she had tried things and reinvented herself, surmounted obstacles, and at 70 years young (yes, she has the personality that inspires the word choice), she felt she was finally healing. She had many insights and pieces of wisdom to share, but one simple statement that struck me the most resoundingly was just this: Only I am responsible for my feelings. When you really think about that, few mindsets are more empowering. Yes, she elaborated, there will be anger, hurt, pain, but ultimately it’s up to us to determine where to take them and what to do next. And when you’re in limbo, settle into something nourishing and real (back to this stew), and gift yourself some trust. Sending you “it will all work out” mental messages and a big bowl of hugs. xo

Nourish your belly and soothe your soul!

African Sweet Potato Peanut Stew
serves 6

1 yellow onion, diced
3 garlic cloves, minced
1-inch piece fresh ginger, peeled and minced or grated
1 Teaspoon Ceylon cinnamon
1 Teaspoon ground cumin
pinch red pepper flakes, or to taste
1 red bell pepper, seeded and chopped
3 sweet potatoes, peeled and cubed
1 zucchini, cut into chunks
2 Cups low sodium vegetable broth
2 Cups water
2 15-ounce cans dark red kidney beans, drained and rinsed
1 15-ounce can diced tomatoes
3/4 Cup natural, nuts-only peanut butter
2 Cups chopped kale, ribs removed, or greens of choice
Rice or other grains for serving, plus parsley or cilantro for garnich, optional

In a large pot, saute the onion, garlic and ginger in water or a light coating of cooking spray on medium heat for about 3 minutes, until onion is becoming soft. Add the spices and continue to cook, stirring, about 2 minutes more. Add water if the pot is becoming too dry.

Add the bell pepper, sweet potatoes, zucchini, water and broth, beans, tomatoes, and peanut butter to the pot. Stir well while cooking to evenly incorporate the peanut butter.

Reduce heat to low and let the stew simmer, covered, until the sweet potatoes are soft, about 30 minutes. Stir in greens and season to taste. Serve with grains and garnish as desired. Enjoy!