African groundnut stew

African groundnut stew, often called peanut stew, is a rich, savory dish originating from West Africa, particularly popular in countries like Ghana, Nigeria, and Senegal. It traditionally features a base of groundnuts (peanuts) or a substitute like sunflower seed butter, cooked with vegetables, spices, and often meat or fish for a hearty, flavorful meal.

🍳 View the full African groundnut stew recipe →

🍽️ Nutrition at a glance

This stew is typically high in healthy fats and protein from the nut or seed butter, with a moderate amount of carbohydrates from vegetables and any added starches like rice. It provides key nutrients such as protein, fiber, vitamins (like A and C from vegetables), and minerals like magnesium and potassium, with a rough calorie estimate of 300-500 per serving depending on ingredients.

Nutrition breakdown

Calories	420 kcal
Protein	14 g
Carbs	38 g
Fat	24 g
Fiber	7 g
Sugar	10 g
Sodium	580 mg
Potassium	620 mg
Vitamin A	4500 IU
Vitamin C	25 mg
Iron	4.5 mg
Magnesium	95 mg
Phosphorus	210 mg
Zinc	2.8 mg
Vitamin B6	0.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, groundnut stew is a communal comfort food often served at gatherings, reflecting West African culinary traditions of using locally available nuts for richness. Nutritionally, substituting sunflower seed butter makes it a great nut-free alternative while maintaining a similar profile of healthy fats and protein, which is unique for those with allergies.