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Vegan Slow Cooker Peanut Stew (Inspired by Maafe)


Slow-cooked peanut stew is the top vegan casual food out there! It's inspired by the West African peanut stew maafe with chickpeas, sweet potatoes, and peanut butter. You can pre-assemble this and freeze it as a casserole freezer.

It can be difficult to find vegan frozen meals. I've added a few recipes to the site over the years: Slow cooker butternut squash lentil curry and spicy slow cooker chickpea pepper. This Maafe-inspired slow cooker peanut stew is another favorite!

Bowl of peanut stew with spoon, bread in the background

Not only is it warm and comfortable, but it's also satisfying and delicious! With sweet potatoes, chickpeas, peanut butter and spices … I cognize this probably sounds like the most random selection of ingredients, but I promise you it all works together in this soup!

After cooking well I mashed the sweet potatoes and they turned out thick and almost creamy. So delicious!

The reasons for this recipe

  • Made from healthy, clean pantries
  • You can pre-assemble and freeze
  • healthy, satisfying and delicious!
  • It's also vegan and gluten free

record video

Check out the video below to see exactly how I prepared this recipe. As simple as that! More than my recipe videos Youtube channel.

What is Maafe?

Maafe is a popular West African stew from Mali (one), but also in many other countries including (but not limited to) Ghana, Senegal, Nigeria and Mauritania (2 ..). Tomato and peanut-based maafe usually contains meat and is served with rice, couscous, or sweet potatoes. Recipes vary widely by chef and region and can also conclude corn, peppers, bell peppers, carrots, onions, and leafy greens.

A traditional Maafe recipe + a story about the cultural significance of this dish can be found here This post.

My goal with this recipe was to simplify preparation in North American (US / Canadian) kitchens by honoring traditional flavors while cooking meat-free and slow. Hope this recipe can help introduce the flavors to modern home cooks!

Content notes

Labeled ingredients for making slow cooked peanut stew
  • Sweet potato Cut them into larger pieces – about 2 cm. I also recommend peeling them as they blend better in the soup without the skin.
  • Chick-pea- Use canned or homemade chickpeas (I love these Instant chickpea)
  • Camp- Use vegetable broth to keep it vegan or chicken broth if you are not
  • Peanut butter- I tested this, it will be all natural peanut butter – the only ingredient is peanuts (and sometimes salt). Processed nut butters can be sweet and overwhelm this recipe.

Step by step instructions

Ingredients for peanut stew before cooking in a slow cooker

1.Combine the ingredients Place the chickpeas, vegetable broth, salt, cumin, coriander, peppers, chopped tomatoes, sweet potatoes, peanut butter, onions, garlic, and ginger in a 5-liter or larger slow cooker. Stir to combine.

Slow cooker programmed on the screen for 6 hours

2. Cooking Put the lid on your slow cooker and cook over low heat for 6 hours.

Hand holds fresh spinach

3. Add the spinach Put four handfuls of spinach in the slow cooker, mix the lid, and close it again. Set it to cook for another 15 minutes.

Slow cooker potato masher

4. Mash and serve Use a potato masher to mash the sweet potatoes to thicken the stew. It is not required and you can skip this step if you want. Enjoy bread for dipping!


FAQ

Can I cook this on the stove?

Yes! Reader Cindy has successfully cooked this on the stove. I guess you need to simmer for 30 minutes or until the sweet potatoes are tender.

Can I cook this in an instant pot?

Yes! Readers Kavitha and Chloe successfully cooked it in the Instant Pot. I recommend using 5 minutes of high pressure and 10 minutes of natural pressure relief.

Can i freeze the peanut stew?

Yes! You can freeze this stew before cooking (as a freezer in a casserole) or afterwards. Freeze for up to 3 months.

Ladle with peanut stew on the slow cooker

Presentation proposals

Here are some of the extras readers added while serving (you have the top ideas!):

  • Toast or naan bread
  • Rice or quinoa
  • Greek yogurt, coconut yogurt, or sour cream
  • coriander
  • bitter sauce
  • fresh peanuts
Spoon of peanut stew on a blue bowl

Preparation and storage of food

You can pre-cook and save this recipe OR put it together in advance (no cooking) and freeze it.

The rest

Allow to cool completely, then divide into food prep containers (or store in large portions). Store in the refrigerator for up to 4 days.

Heat individual portions in the microwave or heat large portions in the saucepan over medium heat until they evaporate.

Crockpot freezer food

A baking dish is put together without boiling and then frozen. To cook, just thaw it and then cast it in the slow cooker – no measurement!

  • Collect all out-of-stock ingredients in a quality gallon-sized freezer bag or 3-liter container for food prep.
  • Squeeze out as much air as you can and freeze flat for up to 3 months
  • Thaw completely before pouring into the slow cooker, add the stock and cook as directed

Overhead view of West African peanut soup in three bowls

More vegan slow cooker recipes

Vegan Slow Cooker Peanut Stew (Inspired by Maafe)

Course: dinner

Local cuisine: African

Diet: Vegan, vegetarian

Calorie: 263kcal

Portion: 8th

Slow-cooked peanut stew is the top vegan casual food out there! It's inspired by the West African peanut stew maafe with chickpeas, sweet potatoes, and peanut butter. You can pre-assemble this and freeze it as a casserole freezer.

Preparation time15th minute

cooking time6th hour

total time6th hour 15th minute

  • Combine Ingredients Place the chickpeas, vegetable broth, salt, cumin, coriander, peppers, chopped tomatoes, sweet potatoes, peanut butter, onions, garlic, and ginger in a 5-liter or larger slow cooker. Stir to combine.

  • To bake- Put the lid on your slow cooker and cook over low heat for 6 hours.

  • Add spinach Put four handfuls of spinach in the slow cooker, mix the lid, and close it again. Set it to cook for another 15 minutes.

  • Puree- Use a potato masher to mash the sweet potatoes to thicken the stew. It is not required and you can skip this step if you want.

  • Service- Enjoy the bread for dipping or any of the ingredients recommended in note 1.

Note 1 – Serving suggestions: Toast or naan bread, rice or quinoa, Greek yogurt, coconut yogurt or sour cream, coriander, sriracha, fresh peanuts
camp
Leftovers can be stored in the refrigerator for up to 4 days. They can be frozen for up to 3 months.
Crockpot freezer food

  1. Gather any out-of-stock ingredients in a good quality gallon-sized freezer bag.
  2. Squeeze out as much air as you can and freeze it flat to freeze.
  3. Freeze for up to 3 months.
  4. Thaw completely before pouring into the slow cooker, add the broth and cook as directed.

Offer: one/ 8 / batch | Calorie: 263kcal | Carbohydrates: 36G | Protein: 10G | Fat: 9G | Saturated fatty acids: oneG | Cholesterol: 0mg | Sodium: 807mg | Potassium: 613mg | Fiber: 7thG | Sweets: 9G | Vitamin A: 9835IU | C vitamin: 8.8mg | Calcium: 78mg | Iron: 3mg


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