Rich and Creamy African Peanut Stew Bursting with Flavor

One popular dish from various parts of Africa is a hearty peanut stew. It’s a warm, one-pot meal that’s both comforting and nourishing. This stew typically features nutrient-dense ingredients like sweet potatoes, ginger, onions, collard greens, jalapeño, and, of course, peanuts—making it both satisfying and packed with health benefits.

Peanuts, in particular, bring a lot to the table. They’re a rich source of healthy fats, primarily monounsaturated and polyunsaturated types, which are beneficial for heart health. In addition to healthy fats, peanuts provide a good amount of protein and dietary fiber, helping with satiety and blood sugar balance.

Peanuts are also loaded with essential nutrients such as potassium, phosphorus, magnesium, manganese, folate, thiamin, and niacin. This combination of fiber and nutrients supports digestion, helps manage cholesterol levels, and promotes a healthy gut microbiome. In fact, peanuts work in tandem with probiotics to improve gut health and may even help suppress harmful bacteria while encouraging the growth of beneficial ones.

Nutritionally, peanuts are low in carbohydrates, making them a suitable option for those watching blood sugar levels or managing conditions like diabetes. Eating peanuts in their raw form with the skin on is the most nutritious option, as the skin contains additional antioxidants and fiber. On the other hand, highly processed, salted peanuts roasted in seed oils are best avoided.

Research suggests that including peanuts and other nuts in the diet a few times a week may reduce the risk of weight gain over time and may lower the likelihood of developing obesity. Thanks to their low glycemic index, peanuts don’t cause significant spikes in blood sugar, making them a smart choice for blood sugar management.

A Few Considerations

While peanuts offer many health benefits, they aren’t for everyone. They contain proteins like arachin and conarachin, which can trigger allergic reactions in some individuals. For those with peanut allergies or sensitivities, peanuts may cause anything from mild digestive issues to more serious symptoms, including asthma exacerbations.

Peanuts also grow underground, which exposes them to soil-borne fungi that can produce aflatoxins—a type of toxin linked to liver cancer, especially in individuals with liver conditions. Choosing Valencia peanuts, which are less prone to aflatoxin contamination due to the drier climates in which they’re grown, can help minimize this risk. Additionally, eating a diet rich in green vegetables and protein offers some protection from aflatoxins. Roasting peanuts and making peanut butter from roasted peanuts also helps reduce aflatoxin levels.

Peanuts contain a natural lectin called peanut agglutinin. While this compound doesn’t initiate cancer, it may promote the progression of existing cancers. Still, overall, the evidence supports peanuts as a food that lowers the risk of several chronic diseases, including cancer, diabetes, and heart disease.

Try This: One-Pot African Peanut Stew

This flavorful, nourishing stew is rich in antioxidants, fiber, and healthy fats. It’s easy to make and perfect for a cozy, satisfying meal.

Ingredients

• 1–2 tablespoons grass-fed butter or ghee

• 1 medium red onion, finely chopped

• ¼ to ½ teaspoon red pepper flakes (adjust to taste)

• 4–6 garlic cloves, minced

• 2-inch piece of fresh ginger, peeled and minced (about 2 tablespoons)

• ½ sweet red bell pepper, chopped

• 2 teaspoons cumin

• 3 tablespoons tomato paste

• 1 large sweet potato (about 1 lb), peeled and cubed

• ½ cup unsweetened natural peanut butter

• 4 cups chicken or vegetable broth

• 1 cup water

• 1 bunch collard greens, stems removed and chopped

• Fresh cilantro, roasted peanuts, and lime juice (for garnish)

Instructions

1. In a large pot, melt the butter over medium heat. Add the onion and red pepper, sprinkle with salt, and cook for about 3 minutes until softened.

2. Add the garlic, ginger, cumin, and red pepper flakes. Stir and cook for another 2 minutes.

3. Stir in the tomato paste, then add the sweet potato, peanut butter, broth, and water. Mix well.

4. Bring the mixture to a boil, then reduce heat to medium-low. Cover and simmer for 15 minutes.

5. Add the collard greens, stir, cover again, and simmer for another 15 minutes until the sweet potatoes are tender.

6. Use a spoon or potato masher to mash some of the sweet potatoes in the pot to naturally thicken the stew. Simmer uncovered for an additional 5 minutes.

7. Serve warm, topped with chopped cilantro, roasted peanuts, and a splash of lime juice.

This dish is not only flavorful and filling—it’s also a great way to support immune function, digestive health, and overall well-being with every bite.