West African Groundnut Stew
West African Groundnut Stew, also known as Peanut Stew, is a rich and savory dish originating from West Africa, particularly popular in countries like Nigeria, Ghana, and Senegal. It typically features a flavorful base of groundnuts (peanuts) cooked with tomatoes, onions, and a variety of proteins such as chicken, beef, or fish, along with vegetables like sweet potatoes or leafy greens.
🍽️ Nutrition at a glance
This stew is a balanced dish, offering a good mix of protein from the meat or fish, healthy fats from the groundnuts, and complex carbohydrates from the vegetables. A typical serving provides a hearty calorie range of around 400-600 calories, along with essential nutrients like fiber, vitamins A and C, and minerals such as iron and potassium.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 28 g |
| Fat | 24 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Potassium | 420 mg |
| Iron | 3.2 mg |
| Vitamin A | 85 mcg |
| Vitamin C | 18 mg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Zinc | 2.1 mg |
| Folate | 55 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, groundnut stew is a communal dish often served at gatherings and celebrations, symbolizing unity and shared heritage. Nutritionally, the use of groundnuts not only adds a creamy texture but also boosts the dish's protein content, making it a valuable source of sustenance in regions where protein-rich foods may be less accessible.
