African Peanut Stew with roasted Seasonal Vegetables
This vibrant African Peanut Stew celebrates the power of seasonal eating and the richness of plant diversity.
Packed with a colourful medley of roasted autumn vegetables, leafy greens, pulses, and nuts, it’s a bowl that nourishes body and gut alike.
Eating seasonally not only supports sustainability but also ensures your meals are bursting with flavour and nutrients at their peak.
With over a dozen different plants in one dish, this stew helps feed a diverse gut microbiome, key to better digestion, immunity, and overall well-being.
Naturally gluten-free, vegan, and dairy-free, it’s a hearty, wholesome dish that proves plant-based eating can be deeply satisfying and full of vitality.
INGREDIENTS
4 tbsp of extra virgin olive oil
2 tsp cumin seeds toasted and ground in a pestle and mortar
¼ tsp chilli flakes
1 leek, thinly sliced
3 cloves of garlic crushed
½ onion squash, peeled and diced (or any seasonal squash or pumpkin)
2 carrots, peeled and cut into bite-sized pieces. Approx. 2cm dice
½ cauliflower cut into florets
1 purple sweet potato cut into bite-sized pieces
1 small celeriac, peeled and cut into bite-sized pieces
1 can of chickpeas, drained
1 can of chopped tomatoes
100 grams of Cavolo Nero shredded
100 grams of chunky peanut butter
500ml Veg bouillon
To serve: chopped salted peanuts
STEP BY STEP
Set the oven to 180 °C
Prepare all the vegetables except the leek and place them on a lined baking sheet. Drizzle with 2 tbsp olive oil and bake for 20 minutes.
Meanwhile, pan fry the cumin seeds in a large pan until fragrant, about 3 mins. Grind them in a pestle and mortar or spice grinder.
Slice the leek and crush the garlic. Heat the remaining oil in a large pan and fry the leeks and garlic along with the cumin and chilli, season with salt and pepper.
When the leeks are soft, pour in the tomatoes and their juice, veg bouillon and chickpeas, add some more salt and pepper and bring to a simmer and cook for 10minutes
Remove the vegetables from the oven and add to the tomato and chickpea mixture, stir and cook for a further 10 minutes until the vegetables are thoroughly cooked through.
Shred the cavolo nero and add to the vegetables, cooking for 3 minutes.
Just before serving, stir through the peanut butter, taste and add any additional seasoning.
Serve in bowls topped with chopped salted peanuts with a choice of bread, rice or cooked quinoa.
