West African Peanut Stew with Vegetables

West African Peanut Stew with Vegetables recipe videos

West African Peanut Stew, often called 'Groundnut Soup,' is a rich, savory dish from countries like Nigeria, Ghana, and Senegal. It features a flavorful broth made from peanut butter, tomatoes, and onions, typically cooked with chicken, beef, or fish and loaded with vegetables like sweet potatoes, carrots, and leafy greens.

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🍽️ Nutrition at a glance

This stew is a well-balanced, hearty meal, offering a good mix of plant-based protein and healthy fats from the peanuts, along with complex carbohydrates from the vegetables. A typical serving provides a substantial calorie range of 400-600, making it a satisfying and nutrient-dense option.

Nutrition breakdown

Calories	380 kcal
Protein	14 g
Carbs	28 g
Fat	24 g
Fiber	6 g
Sugar	8 g
Sodium	450 mg
Potassium	600 mg
Magnesium	90 mg
Iron	3.5 mg
Vitamin A	450 mcg
Vitamin C	25 mg
Calcium	80 mg
Phosphorus	200 mg
Zinc	2.5 mg

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

💡 What's interesting

The use of peanuts as a primary thickening and flavoring agent is a hallmark of West African cuisine, showcasing the region's agricultural bounty. Nutritionally, it's a complete meal in a bowl, combining protein, healthy fats, and fiber in a way that is both comforting and deeply nourishing.