Creamy African Stew 

This hearty stew is rich with flavors, colors, and nutrients.  The coconut, peanut, and curry give this dish an exotic flavor.  It’s easy to prepare and very inexpensive.  Serve as a stew or over brown rice.

Prep time:  15 minutes

Cook time: 40 

Serves: 4-6


  • 2 onions, sliced into half rings
  • 1 carrot, diced
  • 3 celery stalks, diced
  • 2 sweet potatoes, cut into ½ inch cubes
  • 1 cup low-sodium vegetable stock 
  • One 28-ounce can diced tomatoes 
  • 1 tablespoon curry powder
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 1/3 cup all-natural peanut butter (100% peanuts)
  • 1 cup lite coconut milk
  • One 15-ounce can chickpeas, rinsed and drained
  • 2 cups chopped frozen spinach (or fresh spinach)


  1. Add all the ingredients to a pot and cook over high heat until bubbly, 10-15 minutes.  Turn down heat and simmer for 30 minutes, or until the sweet potatoes are tender.  


    • I like to throw everything into a slow cooker and allow it to cook on medium heat for 2-3 hours. Turn the heat to low until you are ready to serve. 
    • If you are using an Instant-Pot Pressure Cooker, place all the ingredients into the Instant Pot liner and mix. Cook on high pressure for 6 minutes. When time beeps, turn off pressure cooker, wait 5 minutes, then quick release.