This Sweet Potato, Red Lentil, and Peanut Stew is healthy, hearty, and satisfying. It’s a perfect dinner dish – and you only need one pot to make it!
There are a few one-word phrases that instantly grab my attention in the recipe world, some of which include:
…and Sweet Potatoes.
The good news is that this dish hits all of those marks. Plus, all of the ingredients are easily accessible and affordable. I’d be willing to guess you already have most of them in your pantry.
I remember the first time I had a variation of this sweet potato stew like it was….two years ago, because it was 😉 I went to a vegan festival in Pittsburgh and a local restaurant was advertising a “African Peanut Stew.” I had only ever put peanuts on my toast and oatmeal before, and occasionally delved into the savory Pad-Thai world. Intrigued by the concept of a savory peanut soup, I purchased a bowl – and oh boy, was I in love.
So that being said, if you are questioning the combination of peanuts + tomatoes + garlic and ginger, I get you. I’ll admit that it sounds strange, but for some reason it just…works. Really really well, at that.
If you are a long time supporter of From My Bowl, this recipe will look familiar to you! I originally recreated the African Peanut Stew using butternut squash and red lentils, for a little extra heartiness. While that version was good, and is still one of my favorite recipes to date, I decided to give it an upgrade and post it on this blog for ease of access. I swapped out the butternut squash for sweet potatoes this time as they have a heartier and creamier texture once cooked down, but if you are in a bind either will work.
In the past, a few of you all have asked me where in Africa my “stew” originated from. As I originally encountered it in a Northeastern US city, I honestly cannot answer that question. So rather than overtly show my lack of geographical knowledge, I decided it would be better just to change the name – and I think it’s still quite fitting!
A few final notes:
- I peeled the sweet potato in this recipe, but you can also choose not to, if you’d like some extra fiber. I almost prefer it when I leave the skin on, as it adds a nice texture to the soup
- This dish can be eaten on it’s own, but I also love to serve it with brown rice or quinoa. It helps it go a little further and make the meal even more satisfying
- If you have any leftovers, feel free to freeze them for a later date. I actually love to make big batches of this and then freeze them for “emergency meals” when I’m in a rush or don’t have time to cook.
If you end up making this recipe, be sure to tag me on Instagram @frommybowl + #frommybowl so I can see your delicious creation!
Sweet Potato, Red Lentil, and Peanut Stew (Gluten Free, Vegan)
This Sweet Potato, Red Lentil, and Peanut Stew is healthy, hearty, and satisfying. It's a perfect dinner dish - and you only need one pot to make it!
- 1 1/2 tbsp Ginger, Finely Grated
- 3-5 cloves Garlic, Minced
- 1 Yellow Onion, Diced
- 1 tbsp Curry Powder
- 1/2 tbsp Cumin
- 1/2 tsp Cayenne Pepper (Reduce or Omit if you are sensitive to spice)
- 6 oz. can Tomato Paste
- 28 oz. can Diced Tomatoes
- 1/3 cup Natural Peanut Butter
- 5 cup Sweet Potatoes, Peeled and Cubed into 1/2" pieces (~ 2 large)
- 1 1/2 cup Red Lentils, Dry
- 3 cup Vegetable Broth
- Fresh Cilantro, for Garnish
- Salt, to taste
- Handful of Fresh Baby Spinach (Optional)
- Cooked Brown Rice (Optional)
Chop and prepare all of your veggies.
In a large pot, add a splash of water and bring to medium-low heat. Add the Ginger, Garlic, and diced Onion, sauteeing for 5 or so minutes, or until translucent. If the ingredients start to stick to the pot, add an extra splash of water to keep things moving.
Add in the Curry Powder, Cumin, and Cayenne Pepper. Cook for an additional 2-3 minutes.
Add the Tomato Paste, Diced Tomatoes, and Peanut Butter to the pot, stirring until everything has incorporated evenly.
Finally, add the Sweet Potatoes, Red Lentils, and Vegetable Broth, increase to high heat, and bring to a boil.
Cover and reduce heat to simmer for 15-20 minutes, or until the lentils have fully cooked. Stir in a handful of Fresh Baby Spinach at the end, if you so desire.
Serve warm with a garnish of freshly chopped Cilantro and Brown Rice. Store any leftovers in the fridge for up to one week, or the freezer for up to two months.
* I suggest using Natural Peanut Butter for this recipe, and would not recommend that you substitute it with Powdered Peanut Butter, as the recipe will not be as creamy.
To cook this in an Instant Pot:
- With the iPot in the sauté setting, add a splash of water to the pot with the ginger, garlic, and onion. Sauté until translucent, then add the Spices and cook for another 1-2 minutes.
- Add all of the remaining ingredients to the pot, seal it, and cook on Manual HIGH for 15-18 minutes.
If you’d like to save this recipe for later, feel free to Pin it on Pinterest using the image below: