African peanut stew

African peanut stew, often called groundnut stew, is a rich and savory West African dish with a base of peanuts, tomatoes, and vegetables, commonly featuring chicken, sweet potatoes, or leafy greens. It's a beloved comfort food in countries like Nigeria, Ghana, and Senegal, showcasing the region's love for hearty, communal meals.

🍳 View the full African peanut stew recipe →

🍽️ Nutrition at a glance

This stew is a balanced powerhouse, offering a good mix of plant-based protein from peanuts, healthy fats, and complex carbs from vegetables and sometimes rice or fufu on the side. A typical serving can range from 400 to 600 calories, providing key nutrients like vitamin A, iron, and fiber.

Nutrition breakdown

Calories	350 kcal
Protein	15 g
Carbs	30 g
Fat	20 g
Fiber	6 g
Sugar	8 g
Sodium	450 mg
Potassium	500 mg
Vitamin A	80 mcg
Vitamin C	15 mg
Iron	3 mg
Magnesium	70 mg
Phosphorus	200 mg
Zinc	2.5 mg
Folate	60 mcg

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

💡 What's interesting

Culturally, peanut stew reflects the historical spread of peanuts from South America to Africa, where they became a staple. Nutritionally, the combination of peanuts with tomatoes enhances the absorption of iron, making it a clever and delicious way to boost nutrient intake.