The idea of combining ingredients like peanuts and tomatoes might seem a little strange at first, but this West African dish taste so good.
The stew is packed with veggies – this version has peppers, carrots and celery in it – but it would work with many other additions. Collard greens or a sweet potato are two that jump out as being good options for this stew.
I love making a big batch of this for lunch at work. It gives you about one-third of your daily protein and dietary fibre as well as a whopping 184% of your vitamin C, although the peanuts mean that it has quite a lot of fat in it.
I’ve adapted this recipe from one in a fantastic book called The Big Bean Cookbook, which I bought on a whim years ago and has become a firm favourite in our house.
West African peanut soup, for four
- 2 tsp rapeseed oil
- 1 large onion, finely chopped
- 3 garlic cloves, crushed
- 1 tsp chilli powder
- 2 red peppers, finely chopped
- 3 large carrots, finely diced
- 3 celery sticks, finely sliced
- 900ml vegetable stock
- Small tin of tomatoes
- 120ml crunchy peanut butter
- 100g uncooked rice
- 1 small tin of sweetcorn
- Crushed unsalted peanuts, to serve
- Hot sauce, to serve
- Heat the oil in a big saucepan then cook the onions and garlic until soft. Add the chili powder and stir for one minute.
- Add the peppers, carrot and celery to the pan and cook for another five minutes, giving them the occasional stir.
- Stir the stock, tomatoes, rice, peanut butter and sweetcorn into the vegetables. Season, cover and simmer for around 25 minutes, until the vegetables are tender and the rice is cooked.
- Check seasoning and serve with the crushed peanuts, sliced chillis and hot sauce
Source: MyFitnessPal; daily values are based on a 2,000 calorie diet