West African Peanut Stew

dinner recipes savory

 

Have you heard of West African Peanut Stew? I hadn't until about two years ago when I first learned about a recipe in the Healthspan Solution Cookbook. It quickly became one of my favorite recipes and a special dinner in our meal rotation. Shortly after I learned of it, I started seeing it all over the internet!

 

Here, I share my variation of this traditional West African dish. I'd like to be clear and honest in saying that I've never been to West African to taste an authentic version of this dish, but I have an immense amount of gratitude for the culture that originated this delicious blend of flavors and all those people who made it possible for me to learn about it!

 

When I don't have much first-hand experience with the origins of a recipe, I like to look into the history of the dish and give credit where credit is due. Through my studies, I've learned that peanuts (also called groundnuts) arrived in Africa in the 1560's from South America by Spanish and Portuguese colonists. While it's not known precisely when the first peanut/groundnut stew was created, historians generally agree that West Africa is the meal's original home. (1)

 

Groundnuts then came to North America with the slave trade and were planted by African slaves through the southern United States. Historical records show slaves making many dishes and soups with peanuts during this time period. Groundnut stew is now a popular dish during Kwanzaa, celebrating the importance of peanuts in African culture. (1)

 

I've learned that groundnut stew can be prepared in several ways but generally includes the component of groundnuts (aka peanuts), tomatoes, hot peppers, regional vegetables, and usually some kind of meat or bean. It's traditionally served with cooked grain such as millet, rice, couscous, or potatoes. (1)

 

In my rendition, I've tried to pack in as many veggies as possible! Eggplant, okra, tomatoes, peppers, spinach, along with some delicious starch-rich fuel from sweet potatoes, chickpeas, and corn. I prefer to serve this stew over brown rice or millet.

 

 

Now that we are acquainted with the roots and history of this dish, let's look at the nutrition it provides!

 

  • Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an antimicrobial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
  • Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong antimicrobial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects. 
  • Ginger is often known for its anti-inflammatory powder from phytonutrients called gingerols. It is also a soothing herb for the digestive tract to relieve nausea, gas, and bloating. Ginger even has antimicrobial effects. 
  • Sweet Potatoes are one of the bright orange foods that make me think of beta-carotene, the plant form of Vitamin A. However, yams are also rich in Vitamin C, B-vitamins, potassium, manganese, and copper. Yams also contain a unique compound called diosgenin, a phytonutrient known for supporting blood pressure control, hormonal regulation, neuronal growth, and potent antioxidant and anti-inflammatory properties. Yams contain high amounts of soluble fiber, known to support cholesterol balances and weight optimization. Finally, yams are high in resistant starch, which helps to fuel intestinal microbes and support overall digestion. 
  • Bell Peppers are one of the most Vitamin C-rich foods, containing 169% of the recommended daily intake in just one medium pepper. As a reminder, Vitamin C is an essential nutrient for immune health, skin health, joint health, and an important antioxidant. Bell peppers also contain exceptional levels of Vitamin B6, Vitamin K, Potassium, Folate, Vitamin E, and Vitamin A. They possess healing phytonutrients as well, such as capsanthin (a powerful antioxidant), Violaxanthin (a carotenoid and antioxidant), quercitin (known for immune-boosting and anti-inflammatory effects), and lutein (known for supporting eye health). 
  • Jalepeño Peppers are most notable for their content of capsacian, a phytonutrient studied to have many beneficial health effects. Capsacian has been shown to prevent cancer growth, have antimicrobial effects reducing the chance of contracting infections, help balance blood sugar, lower cholesterol, lower blood pressure, and boost metabolism. 
  • Eggplants are wonderfully high in soluble fiber, which is known to support the balancing of blood sugar, lower cholesterol, lower triglycerides, and support digestive health. Eggplant contains solasodine rhamnosyl glycosides which have been studied to kill cancer cells. They also contain many other anthocyanins that prevent oxidative damage to cells. 
  • Tomatoes, like other nightshades, have received a bad reputation as being inflammatory foods when the opposite is true! Tomatoes contain many antioxidants such as naringenin that have a powerfully anti-inflammatory effect. Most notably, tomatoes are very high in lycopene, a nutrient shown to support skin health, cardiovascular health, eye health, and more. Additionally, tomatoes are high in Vitamin C, Vitamin A, and Vitamin K. To learn more about why nightshades aren't bad for you, listen to our podcast episode on the topic here.
  • Okra is widely known for its mucilaginous gel that is actually a very beneficial form of soluble fiber that helps to lower cholesterol, lower triglycerides, and support digestive health. Okra is also high in flavonoids that help to protect cells from oxidative damage. Finally, it is high in Vitamin C, Vitamin K, and relatively high in protein for a non-starchy vegetable. 
  • Chickpeas are incredibly high in folate, a necessary nutrient in DNA, RNA, and protein synthesis. They are high in minerals, including copper, manganese, iron, zinc, and magnesium. Where chickpeas shine are in their protein and fiber content. The fiber in chickpeas acts as fuel for the intestinal and helps to create a healthy and diverse microbiome. 
  • Corn is a wonderful option for a nutrient-dense whole grain. It is rich in fiber, B-vitamins, folate, and potassium. It also contains protective phytonutrients such as ferulic acid (a polyphenol that supports cardiovascular health) and lutein and zeaxanthin (two antioxidants known for supporting eye health).
  • Peanuts are not often thought of as a health food, but they contain many nutritional qualities! They are rich in B-vitamins, manganese, copper, folate, and magnesium. They contain many polyphenols, including p-coumaric acid, which has antioxidative, anti-inflammatory, analgesic, and antimicrobial effects. It is also rich in resveratrol, an antioxidant that is known to be protective of cardiovascular health and immune-boosting. 
  • Black Pepper is an effective circulatory stimulant, having a warming effect throughout the body. Its wide use in cooking as a common seasoning is extremely beneficial because it enhances one's ability to absorb nutrients in the small intestines. 
 

 

I hope you enjoy this special stew!

 

Yours truly, 

Dr. Susanna

 

Resources:

1. Douglas, Ellen. “History of African Peanut Soup.” Our Everyday Life, 25 May 2021, https://oureverydaylife.com/history-of-african-peanut-soup-12223745.html.

 
Join For Free Content

Get delicious recipes and healthy news delivered to your inbox

We hate SPAM. We will never sell your information, for any reason.

More Healing Recipes


Spring Veggie Crepes

Chocolate Fudgey Bites

Baked Carrot Cake Oatmeal