Soul Soothing African Peanut Stew

In Calgary we had a major cold snap in January. I am talking -45 freezing cold, snowy weather (all I can say is at least it was Sunny!).  I have an adorable dog, Nutella the Aussiedoodle and she does not care if its +20 or -45 she still needs her walks!








We bundle up and do 2 walks a day, one in the morning and one in the evening! Nutella gets her jackets and booties, while I put on 2 pairs of pants, 2 sweaters, mitts, my crush camp extra warm toque and 2 scarves. Even still I come home cold.

The  best part of coming home from a cold walk is having a warm meal ready and waiting! After our morning walks I have a warm bowl of overnight oats. But for dinner I love having some crock pot ready meals that are healthy, delicious and ready to go.

I have always loved warm stews and soups, but right now I am also loving not eating meat, I feel light and energized! So I thought I would share my favourite vegan, warm stew for you to make on a cold day!

Oh How She Glows: Soul Soothing African Stew

Serves 6

Prep time 20 minutes

Cook time 30 minutes


1 tsp extra virgin olive oil

1 medium sweet onion diced

3 cloves garlic minced

1 red bell pepper diced

1 jalapeno seeded, diced

1 medium sweet potato, peeled and chopped

1 28 oz can diced tomatoes

Fine grain sea salt and fresh ground pepper

1/3 cup natural peanut butter

4 cups vegetable broth

5 tsp chili pepper

¼ tsp cayenne pepper

1 15 oz can chickpeas

2 handfuls spinach

Fresh cilantro

¼ cup roasted peanuts for serving


In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, or until the onion is translucent.

Add the bell pepper, jalapeno (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.

In a medium bowl, whisk together the peanut butter and 1 cup (250 mL) of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups (750 mL) broth, chili powder, and the cayenne (if using).

Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10 to 20 minutes, or until the sweet potato is fork tender.

Stir in the chickpeas and spinach and cook until the spinach is wilted. Season with salt and black pepper to taste.

Ladle the stew into bowls and garnish with cilantro and roasted peanuts

I found this recipe in my The Oh How She Glows Cookbook by Angela Liddon, she is a queen of plant based options and I highly recommend this book!

To make in the Crock Pot: To make it easier for me, I Saute the onions and garlic then put them, plus all the other ingredients (except the spinach) in my slow cooker and cook on low for 6-8 hours. In the final 30 minutes I add the spinach and bam soul soothing stew via the crock pot.


Chuck’s Taste Rating: Has not tasted it yet 😉

Jess’s Taste Rating: 

Spoonie Rating: 

I give this recipe a spoonie rating of one based on the crock pot method, if making it in the pan I would give it a rating of 2.5 spoons for energy levels 🙂

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