Welcome to your definitive guide to Chicken, Sweet Potato & Peanut Stew, a soul-warming dish that blends tender chicken, creamy sweet potatoes, and nutty peanut flavors into a hearty, comforting meal. If you’re searching for “chicken peanut stew recipe,” “African-inspired stew,” or “healthy sweet potato dishes,” you’ve found the perfect resource. At Revolution Health & Fitness, we’re passionate about wholesome, flavorful recipes like our One-Pot Lentil Curry or Root Vegetable Soups.
This 3,000-word article explores the dish’s cultural roots, nutritional benefits, a foolproof recipe, creative variations, and expert tips to make it a staple in your kitchen. Perfect for cozy dinners, meal prep, or impressing guests, this stew is as versatile as it is delicious. Let’s dive into this flavorful journey!
The Rich History of Chicken, Sweet Potato & Peanut Stew: A Global Comfort Food
Chicken, sweet potato, and peanut stew draws heavily from West African culinary traditions, particularly dishes like groundnut stew or maafe from countries like Senegal, Ghana, and Mali. Peanuts, native to South America, reached Africa via trade routes in the 16th century, becoming a staple in hearty stews. Combined with local ingredients like yams (or sweet potatoes) and spices, these dishes became symbols of sustenance and community.
Maafe typically features a protein (chicken, beef, or fish), a starchy base, and a rich peanut sauce, often spiced with chili or ginger. As the dish spread globally through the African diaspora, it evolved. In the American South, peanut soups emerged, like Virginia’s colonial-era peanut stew, while Caribbean versions added coconut milk. Modern recipes, like those on BBC Good Food, blend African roots with accessible ingredients.
This stew’s adaptability makes it a global favorite, from Dakar’s markets to your kitchen. For more on African cuisine, explore our African-Inspired Recipes.
Nutritional Powerhouse: Why This Stew is Good for You
This stew is as nourishing as it is comforting. A single serving (about 1.5 cups) offers:
- Calories: 400–450 kcal
- Protein: 25–30g (from chicken and peanuts, for muscle health)
- Fiber: 6–8g (sweet potatoes aid digestion)
- Vitamin A: 15,000–20,000 IU (sweet potatoes support vision and immunity)
- Healthy Fats: 15–20g (peanuts provide heart-healthy monounsaturated fats)
- Iron: 3–4mg (10–20% of daily needs)
Sweet potatoes are a low-glycemic carb, providing steady energy, while peanuts offer protein and antioxidants like resveratrol. Chicken adds lean protein, and spices like ginger or chili may boost metabolism. For gluten-free or dairy-free diets, this stew is naturally compliant.
Compared to creamy, butter-heavy stews, this dish is lighter yet satisfying, ideal for balanced eating. For more healthy comfort foods, see our Nutritious One-Pot Meals. External resource: Healthline’s Sweet Potato Benefitshttps://tastetrove.net.
Ingredients Breakdown: Crafting the Perfect Stew
The magic of this stew lies in its balanced ingredients. Here’s what you’ll need for a recipe serving 6–8:
| Ingredient | Quantity | Purpose |
|---|---|---|
| Chicken Thighs | 2 lbs, boneless, skinless | Tender, flavorful protein |
| Sweet Potatoes | 2 large (1.5 lbs), cubed | Sweet, starchy base |
| Peanut Butter | ½ cup, natural | Creamy, nutty richness |
| Diced Tomatoes | 1 can (14 oz) | Tangy depth |
| Onion | 1 large, chopped | Savory backbone |
| Garlic | 3 cloves, minced | Aromatic intensity |
| Ginger | 1 tbsp, grated | Warm, zesty kick |
| Chicken Broth | 4 cups, low-sodium | Flavorful liquid base |
| Red Bell Pepper | 1, chopped | Sweet crunch |
| Chili Powder | 1 tsp | Adjustable heat |
| Smoked Paprika | 1 tsp | Smoky warmth |
| Salt | 1 tsp | Flavor enhancer |
| Black Pepper | ½ tsp | Subtle spice |
| Spinach or Kale | 2 cups, chopped | Nutrient-packed greens |
| Olive Oil | 2 tbsp | Cooking fat |
| Peanuts (optional) | ¼ cup, chopped | Crunchy garnish |
Pro Tip: Use natural peanut butter (no added sugar/oil) for authentic flavor. Bone-in chicken thighs add richness but require longer cooking. For ingredient swaps, check our Pantry Substitutions Guide.
Step-by-Step Recipe: Chicken, Sweet Potato & Peanut Stew
This recipe takes about 1 hour, serves 6–8, and is beginner-friendly with one-pot ease.
Ingredients (Repeated for Clarity)
- 2 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
- 2 large sweet potatoes (1.5 lbs), peeled and cubed
- ½ cup natural peanut butter
- 1 can (14 oz) diced tomatoes, with juice
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 4 cups low-sodium chicken broth
- 1 red bell pepper, chopped
- 1 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp salt
- ½ tsp black pepper
- 2 cups chopped spinach or kale
- 2 tbsp olive oil
- ¼ cup chopped peanuts (optional, for garnish)
Instructions
- Brown the Chicken (10 minutes): Heat olive oil in a large Dutch oven over medium heat. Add chicken pieces, season with ½ tsp salt and ¼ tsp pepper, and cook until golden (5–7 minutes). Remove and set aside.
- Sauté Aromatics (5 minutes): In the same pot, add onion, garlic, and ginger. Cook until soft and fragrant (4–5 minutes).
- Build the Base (5 minutes): Stir in diced tomatoes, chili powder, smoked paprika, and remaining salt/pepper. Cook for 2 minutes to meld flavors.
- Add Sweet Potatoes and Broth (5 minutes): Add sweet potatoes and chicken broth. Stir in peanut butter until smooth. Return chicken to the pot.
- Simmer (30 minutes): Bring to a boil, then reduce to a simmer. Cover and cook for 25–30 minutes, until sweet potatoes are tender.
- Finish with Greens (5 minutes): Stir in spinach or kale until wilted (2–3 minutes). Taste and adjust seasoning.
- Serve: Ladle into bowls, garnish with chopped peanuts, and serve hot.
Yield: 6–8 servings (1.5 cups each). Calories: ~425 per serving. Storage: Refrigerate for 5 days or freeze for 3 months.
For a video guide, see Taste of Home’s Peanut Stew. Pair with our Homemade Cornbread.
Variations to Elevate Your Stew
This stew’s versatility invites creativity. Here are some delicious twists:
Dietary Adaptations
- Vegan Version: Swap chicken for chickpeas (2 cans, 15 oz each) and use vegetable broth. See our Vegan Stew Collection.
- Gluten-Free: Naturally gluten-free, but double-check broth labels.
- Low-Carb: Replace sweet potatoes with cauliflower florets for fewer carbs.
Flavor Twists
- Coconut Peanut Stew: Add 1 cup coconut milk for a creamy, Caribbean-inspired richness.
- Spicy Kick: Increase chili powder to 2 tsp or add 1 minced Scotch bonnet pepper for authentic African heat.
- Curry Fusion: Add 1 tbsp curry powder for an Indian-inspired twist.
Protein Swaps
- Beef Maafe: Use beef chunks instead of chicken, simmering 45 minutes for tenderness.
- Fish Stew: Swap chicken for firm white fish (like cod), adding it in the last 10 minutes.
For more ideas, check The Kitchn’s African Peanut Stewhttps://tastetrove.net.
Serving Suggestions: Make It a Meal
This stew is a meal on its own but shines with thoughtful pairings:
- With Grains: Serve over rice, quinoa, or our Millet Pilaf to soak up the sauce.
- With Bread: Pair with crusty bread or Naan for dipping.
- With Sides: Add a Spicy Lime & Mixed Bean Salad for freshness.
Drinks to Pair:
- Ginger Beer: Complements the stew’s spice. Try our Homemade Ginger Beer.
- Red Wine: A light Pinot Noir balances the richness.
Presentation: Serve in deep bowls with a sprinkle of peanuts and cilantro. For parties, use a slow cooker to keep warm.
Storage Tips: Refrigerate for 5 days in an airtight container. Freeze in portions; reheat gently to avoid separation.
Common Mistakes and Pro Cooking Tips
Avoid these pitfalls for a perfect stew:
- Grainy Peanut Butter: Use natural, smooth peanut butter and whisk thoroughly.
- Overcooked Sweet Potatoes: Cube uniformly (1-inch pieces) to prevent mushiness.
- Too Thick: Thin with extra broth if needed, adding ¼ cup at a time.
- Bland Flavors: Taste and adjust spices before serving; fresh ginger is key.
Pro Hacks:
- Toast Spices: Dry-toast chili powder and paprika for 30 seconds to enhance flavor.
- Batch Cooking: Double the recipe for meal prep; freezes beautifully.
- Depth Boost: Add 1 tbsp tomato paste with the tomatoes for richer umami.
For more tips, see our One-Pot Cooking Guide. External resource: Serious Eats’ Peanut Stew Tips.
Cultural Spotlight: The Global Appeal of Peanut Stews
Peanut stews are beloved worldwide:
- Senegal/Gambia: Maafe is a festive dish, often with lamb or chicken, served with fufu.
- Ghana: Nkatenkwan (peanut soup) uses tomatoes and chili, per Zoe’s Ghana Kitchen.
- Southern U.S.: Peanut soups, inspired by African slaves, are a Virginia classic.
- Caribbean: Jamaican versions add allspice and coconut milk.
Our recipe blends African roots with modern accessibility, using sweet potatoes for a nutrient boost. For global stews, check Epicurious’ Stew Recipes.
Why Chicken, Sweet Potato & Peanut Stew Belongs in Your Repertoire
This stew is a perfect marriage of comfort and nutrition. Its protein, fiber, and vitamins make it ideal for families, athletes, or anyone craving warmth. The one-pot ease and freezer-friendly nature suit busy schedules, while the bold flavors impress guests.
Whether you’re channeling West African traditions or adding your own spin, this dish is a keeper. Try it tonight and share your results! For more cozy meals, explore our Winter Comfort Foods.
Bonus Recipe: Quick Vegetarian Peanut Stew
For a meat-free version (4 servings, 40 minutes):
Ingredients:
- 2 large sweet potatoes, cubed
- 1 can (15 oz) chickpeas, drained
- ½ cup peanut butter
- 1 can (14 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 3 cups vegetable broth
- 1 tsp chili powder
- 1 tsp smoked paprika
- 2 cups spinach
- 2 tbsp olive oil
Steps:
- Sauté onion, garlic, and ginger in oil.
- Add tomatoes, spices, sweet potatoes, and broth. Stir in peanut butter.
- Simmer 25 minutes until potatoes are tender.
- Stir in chickpeas and spinach; cook 5 minutes.
Inspired by Minimalist Baker’s Peanut Stew.
Meal Prep and Scaling for Crowds
Meal Prep: Portion into containers for 5 days of lunches. Reheat with a splash of broth to revive texture.
For a Crowd: Double ingredients and use a larger pot or slow cooker (low for 6 hours).
Budget Tip: Buy sweet potatoes and peanuts in bulk; use frozen spinach to save time. See our Budget Meal Planning.
Final Thoughts: A Stew That Warms the Heart
Chicken, sweet potato, and peanut stew is more than food—it’s a hug in a bowl. Its African roots, nutritional benefits, and adaptability make it a must-try. From weeknight dinners to festive gatherings, it delivers flavor and comforthttps://tastetrove.net.