This Vegetarian Sweet Potato Peanut Stew is loaded with vegetables, creamy peanut butter, and edamame for a hearty, satisfying soup that’s vegan and gluten-free.
Originally published in 2013 and since updated.
If you need a reason to love this stew, here are two: carrots and peanut butter. Inspired by West African peanut stews but adapted to be vegetarian, this recipe focuses on vegetables and simple pantry ingredients to create a rich, comforting dish without meat. It’s flavorful, easy to make, and perfect for weeknights or meal prep.
Even if you’re not obsessed with carrots and peanut butter, this stew is still packed with satisfying vegetables and balanced flavors. It proves a pot full of veggies can feel substantial and nourishing.
What makes this sweet potato peanut stew delicious & healthy
- Olive oil
- Red onion
- Bell pepper
- Celery
- Carrot
- Garlic
- Curry powder
- Sweet potato
- Diced tomatoes
- Vegetable stock
- Peanut butter
- Frozen shelled edamame
- Frozen chopped spinach
- Salt and pepper
How to make this peanut stew
Begin by heating 1 teaspoon of olive oil in a large pot over medium-high heat. Add 1 chopped red onion, 1 chopped bell pepper, 1 chopped carrot, and 1 chopped stalk of celery. Cook, stirring occasionally, until the vegetables soften, about 3–5 minutes.
Stir in 3 cloves of minced garlic and 1 tablespoon of curry powder and cook for about 30 seconds until fragrant. Add 1 cubed medium sweet potato, 1 (15-ounce) can diced tomatoes (drained if preferred), and 4 cups of vegetable stock. Bring to a boil, then reduce the heat and simmer for 8–10 minutes until the sweet potato is tender.
Whisk in 1/4 cup natural creamy peanut butter until it melts into the broth. Add 1 cup frozen shelled edamame and 1 (10-ounce) package frozen chopped spinach; simmer 3–5 more minutes until everything is heated through. Taste and season with salt and pepper as needed. Serve hot.
Pro Tips
- Serve the stew as is, or ladle it over brown rice or quinoa for a heartier meal. Top with chopped peanuts or sliced avocado for texture and richness.
- Using frozen chopped spinach saves time and money. If using fresh baby spinach, add it in batches and allow extra time for it to wilt down.
- For deeper flavor, add a bay leaf when you add the curry powder and remove it before serving.
FAQs
What do you serve this peanut stew with?
It’s excellent on its own, or served over brown rice, quinoa, or a scoop of cooked grains. Garnish options include chopped peanuts, avocado slices, or fresh herbs.
Can you freeze this stew?
Yes — it freezes well. Portion into individual containers and thaw overnight in the refrigerator for easy reheating and lunches.
Money-Saving Tips for this Sweet Potato Peanut Stew
Use store brands. Choose store-brand frozen vegetables, broth, spices, and canned tomatoes to keep costs down without sacrificing taste. Buy in bulk. Purchase commonly used produce like onions, carrots, and potatoes in larger bags to save money per unit.
More soup recipes:
5 Minute Vegetarian Chili
Hearty Vegetable and Sausage Soup
Instant Pot Sesame Chicken Noodle Soup
Did you make this recipe? Leave a comment and rating to share how it turned out!
Vegetarian Sweet Potato Peanut Stew
- Author: Emily Cooper, RDN
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Vegan
Description
This Vegetarian Sweet Potato Peanut Stew is packed with vegetables, peanut butter, and edamame for a hearty, vegan-friendly and gluten-free soup.
Ingredients
- 1 tsp olive oil
- 1 medium red onion, chopped
- 1 bell pepper, chopped
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 3 cloves garlic, minced
- 1 medium sweet potato, chopped
- 1 tbsp curry powder
- 1 bay leaf (optional)
- 1 can (15 oz) diced tomatoes
- 4 cups vegetable broth
- 1 cup frozen shelled edamame
- 1/4 cup natural creamy peanut butter
- 1 (10 oz) package frozen chopped spinach, thawed
- Salt & pepper, to taste
Instructions
- In a large pot, heat the olive oil over medium-high heat.
- Add the chopped onion, bell pepper, celery, and carrot. Cook until slightly tender, 2–3 minutes.
- Add the garlic and curry powder and cook an additional minute until fragrant.
- Add the diced tomatoes, sweet potato, bay leaf (if using), and vegetable broth.
- Bring to a boil, then reduce to a simmer and cook 8–10 minutes until the sweet potato is tender.
- Stir in the edamame, peanut butter, and spinach. Simmer 3–4 minutes until heated through and well combined.
- Season with salt and pepper to taste and serve warm.
Notes
- Serve over rice or quinoa for a heartier meal.
- Prep Time: 10 min
- Cook Time: 25 min
- Category: Soup, Stew
- Method: Stovetop
Nutrition
- Serving Size: 1 ½ cups
- Calories: 298
- Sugar: 13 g
- Sodium: 402 mg
- Fat: 11 g
- Saturated Fat: 1 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 9 g
- Protein: 15 g
- Cholesterol: 0 mg