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African Peanut Stew (Grain & Dairy Free)

Yields6 ServingsPrep Time15 minsCook Time45 minsTotal Time1 hr

The first time I had this soup was when my husband and I were very sick with covid in November of this year (2021). A friend lovingly prepared this as a meal for us as we were too sick to even prepare our own meals. Needless to say we loved it! This is fairy close to her recipe. In fact this was the first meal I prepared on our journey to recovery from Covid-19. If you are allergic or can't eat peanut butter, you can substitute sunflower butter (tahini would be too strong of a flavour for this soup). I often make this with free range ground turkey or chicken thighs/breast.This is a great make ahead meal and it freezes well.

 1 ⅛ tbsp coconut oil
 1 medium white or yellow onion, chopped
 1 large red jalapeno or green pepper
 1 cup finely chopped celery
 1 sea salt
 ¾ cup chopped carrots
 3 cloves garlic, thinly sliced
 2 tbsp ginger root, finely gratedI recommend a Microplane grater
 2 tbsp curry powder
 1 14.5 ounce can chopped/whole tomatoes
 4 ½ cups chicken or bone broth
 1 lb boneless skinless chicken breasts or thighs or 1 pound ground turkey or chickenor 2 cups cooked brown lentils
 2 cups sweet potatoes or yams, cut into bite sized cubesor 1-2 10 ounce (283 gram) packages sweet potatoes ( I use Stahlbush Island farms)
  cup -1/2 cup natural peanut butter or sunflower seed butter
 1 10 ounce bag of frozen spinach leaves or 8-10 cups loosely packed fresh spinach
 ½ cup cilantro, chopped

Add coconut oil to a large deep soup pot and turn heat to medium low. Add onions, jalapeno pepper, celery, carrots and sea salt and sauté until softened, about 5 minutes. If using ground turkey or chicken breast/thighs, add it now and sauté with the vegetables until cooked through.


Add garlic and ginger root and cook for another minute or two. Stir in curry powder and cook another minute. Pour in tomatoes and cook for another 2 minutes. Add stock/broth, chicken( or cooked lentils) and sweet potato. Turn heat up to medium high until it comes to a boil. Once it boils reduce heat to medium low and simmer until the chicken is cooked through and potatoes are fork tender (about 30 minutes). If you are using frozen sweet potato it only needs about 15-20 minutes to warm/cook through.


Sitr in peanut butter, spinach and cilantro and cook for another few minutes until peanut butter is distributes throughout the soup. Store in an airtight glass container in fridge for up to 4 days or freeze.

Nutrition Facts

Serving Size 1 bowl

Servings 0