1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
A thick, creamy, dairy-free soup inspired by African peanut stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!
Servings 6 (Bowls)
Ingredients
- 2 Tbsp coconut, olive, or avocado oil (if avoiding oil, sub water)
- 1 medium red or white onion, diced
- 1 large red bell pepper, diced (seeds and stems removed)
- 6 cloves garlic, minced (6 cloves yield ~3 Tbsp or 18 g)
- 1 large pinch sea salt
- 2 (14-ounce) cans diced tomatoes
- 1/2 cup tomato paste
- 2-4 tsp chili garlic sauce (we like Huy Fong Foods brand // or sub cayenne to taste)
- 1 cup natural, salted peanut or almond butter (creamy or chunky)
- 2 cups light coconut milk
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 2 cups water, depending on desired thickness
For Serving optional
- Cauliflower Rice, Rice, or Quinoa
- Fresh lime juice / lime wedges
- Naan or pita (gluten-free as needed)
- Cilantro or basil
Instructions
- Heat a large saucepan over medium heat. Once hot, add oil (or water), onion, red pepper, garlic, and a large pinch of salt. Cook for 3-5 minutes, stirring frequently or until peppers and onions are softened.
- Add the tomatoes (with their juices), tomato paste, chili garlic sauce, peanut butter, coconut milk, and (rinsed, drained) chickpeas. Stir to combine. Add water to desired thickness — about 2 cups (480 ml // as original recipe is written – adjust if altering the default number of servings).
- Bring to a simmer, then lower heat, cover, and continue cooking until slightly thickened and fragrant — about 15-20 minutes. Turn the heat down if it's boiling — you're looking for a low simmer.
- Taste and adjust seasonings as needed, adding salt to taste, additional peanut butter for depth of flavor and creaminess, chili garlic sauce for heat, or tomato paste for tomato flavor.
- Serve as a stew, over rice, or with naan or pita. For a lighter option, serve over cauliflower rice or a bed of raw or steamed broccoli (which happens to be our favorite). Basil and cilantro are delicious finishing touches.
- Store cooled leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop, adding more water or coconut milk to thin as needed.
Video
Notes
*Nutrition information is a rough estimate calculated with coconut oil, lesser amount of chili garlic sauce, and without optional ingredients.
Nutrition (1 of 6 servings)
Serving: 1 serving Calories: 495 Carbohydrates: 41.3 g Protein: 16.5 g Fat: 31.7 g Saturated Fat: 10.2 g Sodium: 363 mg Potassium: 917 mg Fiber: 11 g Sugar: 14.5 g Calcium: 100 mg Iron: 2.2 mg