Groundnut Stew
Groundnut Stew, also known as Peanut Stew, is a rich and savory West African dish with a thick, nutty sauce base. It typically features a combination of ground peanuts, tomatoes, onions, and spices, often cooked with chicken, beef, or vegetables like sweet potatoes and leafy greens. The dish is a staple in countries like Ghana, Nigeria, and Senegal, where it's enjoyed as a hearty, comforting meal.
🍽️ Nutrition at a glance
This stew is high in protein and healthy fats due to its peanut base, making it a filling and energy-dense meal. It provides essential nutrients like magnesium, vitamin E, and fiber, with a rough calorie range of 350-500 per serving depending on the meat and portion size.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 25 g |
| Fat | 30 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 600 mg |
| Potassium | 500 mg |
| Magnesium | 80 mg |
| Iron | 3 mg |
| Vitamin C | 15 mg |
| Vitamin A | 300 mcg |
| Calcium | 60 mg |
| Zinc | 2.5 mg |
| Folate | 70 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Groundnut Stew is culturally significant as a communal dish often served at celebrations and family gatherings, symbolizing unity and nourishment. Its unique blend of peanuts and tomatoes creates a creamy, umami-rich flavor profile that's both comforting and nutritionally balanced, showcasing the resourcefulness of West African cuisine.
