Slow cooker African peanut stew is vegan comfort food at it’s finest! With chickpeas, sweet potatoes, and peanut butter. You can assemble this ahead and freeze as a crockpot freezer meal.
This is the time of year that I just want to curl up by the fire with something warm and cozy…and this slow cooker African peanut stew is oh so cozy!
Not only is it warm and cozy, but hearty and delicious! With sweet potatoes, chickpeas, peanut butter and spices…I know, that probably sounds like the most random assortment of ingredients but I promise you it all works together in this soup!
After cooking through, I mashed the sweet potatoes and it ended up thick and almost creamy. So delicious!
Don’t forget to pin this post to save it for later!
We love this African peanut stew because
- it is made with wholesome, clean pantry ingredients
- you can assemble it ahead and freeze
- it is healthy, hearty and delicious!
- it also happens to be vegan and gluten-free
How to make vegan African peanut stew
This is a ‘no cook’ slow cooker recipe, which means it’s perfect as a crockpot freezer meal. It also means you don’t need to pre-cook any ingredients, simply dump them all in the slow cooker and press start!
How to assemble this vegan African peanut stew ahead and freeze
Crockpot freezer meals are a staple in my freezer and are an absolute lifesaver during busy weeks! Here’s how you can turn this vegan African peanut stew into a freezer pack:
- assemble all ingredients except for the stock in a good quality gallon-sized freezer bag
- squeeze out as much air as possible and freeze flat
- freeze for up to 3 months
- thaw completely before dumping into the slow cooker, adding the stock, and cooking as directed
What can I serve with African peanut soup? This goes really well with some toasted bread. Alternatively you can serve it with rice, in fact it would be great portioned out into some meal prep containers with rice, then frozen.
Can I add chicken to this recipe? Sure, you can add chicken, I’d recommend sticking to boneless skinless chicken thighs as chicken breast may overcook during the 6 hour cook time.
Can I freeze this African peanut soup after cooking? Yes! You can definitely freeze it after cooking, and it should keep for up to 6 months in the freezer.
Tips & equipment for African peanut soup
- I used my favorite 6 quart slow cooker
to make this recipe
- stick to an all natural nut butter; creamy or crunchy works
- Looking for more Vegan Crockpot Freezer Recipes? Check out this Slow Cooker Butternut Squash Lentil Curry, this Slow Cooker Black Bean, Quinoa and Sweet Potato Stew and this Slow Cooker Chickpea Tortilla Soup
to make this recipe
Vegan African Peanut Stew (Slow Cooker)
Ingredients
- 15 oz can of chickpeas (drained & rinsed)
- 4 cups vegetable stock
- 1/2 teaspoon salt
- 1 teaspoon cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne
- 15 oz can of diced tomatoes (including juices)
- 4-5 cups sweet potatoes (cut into 2 inch cubes; roughly 2 medium sweet potatoes)
- 1/2 cup all natural peanut butter (creamy or crunchy)
- 1 onion (diced)
- 4 cloves garlic (minced)
- 1 inch ginger (finely grated)
Just before serving
- 4 handfulls spinach (chopped)
Instructions
- Combine all ingredients in a 6 quart slow cooker and cook on low for 6-8 hours.
- Stir in the spinach and cook for 15 minutes.
- Mash the sweet potato until the stew is thickened. Enjoy!
To assemble ahead and freeze
- Combine all ingredients except for the stock and spinach in a large freezer bag. Squeeze out as much air as possible and freeze flat. Freeze for up to 3 months.
- Thaw completely and cook according to the directions above.
Nutrition
Lindsey
Just made this for my husband and I and it was fantastic! Topped with cilantro, sriracha and crushed peanuts. So hearty and filling. We have tons left! Thanks so much for the recipe.
Denise
Hi Lindsey! I’m so happy to hear you enjoyed the stew. Thank you so much for taking the time to come back and leave a review <3
Chel
Hi there! This recipe looks delicious and healthy- just wondering if you know exactly how many cups this will yield? I notice the calorie count is per 1/8 of the dish, but that’s a little hard for me to quantify- curious if know how many cups is an 1/8 of this dish? Sorry if that’s an odd question, I just count my calories very strictly. Thank you in advance! (:
Denise
Hi Chel! Unfortunately I do not know how many cups per serving. Sorry about that!
Chel
No worries, I ended up making it regardless, so yummy and filling! Definitely going into my regular recipe rotation.
Denise
So happy to hear you enjoyed, Chel! Thank you for coming back to leave a review!
Autumn
Hi! Can I use the powdered peanut butter or will it take away from the creaminess of the soup?
Denise
Hi Autumn! I have zero experience using powdered PB and do worry that it will not be as creamy. If you give it a try, would you let me know how it goes for you?
Maria
Sorry- newbie cook question- do you peel the sweet potatoes or can you leave the skin for the extra nutrients? Thanks!
Denise
Hi Maria! I just leave the skin on but it’s down to personal preference. Hope you enjoy!
Rebecca Williams
Hello, I was wondering you say a 15oz can of chickpeas. I have a 15oz can but half of that is liquid did you mean 15oz of chickpeas? Thankyou.
Denise
Hi Rebecca! I believe the 15 oz measurement in the cans includes liquid + chickpeas. So strain off the liquid and just use whatever amount of chickpeas come in that can 🙂
Stacey
Loved this! I cooked it in the stovetop vs the crockpot
Denise
Hi Stacey! I’m so happy to hear you loved it! Thanks so much for taking time to leave feedback <3
Diana
Hey Denise I am Obsessed with your Amazing Instagram and website!!! I am making this recipe today and this will be the first of your recipes that I try and the 1st time using my crockpot that I purchased 2 years ago 😅 Do I add spinach last 15 minutes ?? Also when should I add cauliflower ??? Thanks soo much 💕
Denise
Hi Diana! Thanks for following along <3 I would add spinach just before you serve (15 min) as it will cook/wilt quickly. Cauliflower will need a bit more time, I would add it 1-2 hours before serving. Hope this helps!
Karen
I really enjoyed this Vegan African Peanut Stew, cooked in the Instant Pot, and so did my meat-munching, peanut-hating husband.
But. If he asks, it’s just called “Soup” 😬
Thanks Denise!
Denise
Ha ha!! Love this! Sure, he can call it soup 🙂
fiona dudley
Just made this for my family…my son’s girlfriend loved it…amazing since she passionately hates sweet potato, chick peas, ginger and onions!!!! Brilliant!
Denise
Woo hoo! That’s so awesome to hear! Thanks for reporting back, Fiona 🙂
Angela
About how long in an Indtant Pot would you say?
Nancy
I would like to know that as well. I got rid of my crockpot when I got theinstant pot. Don’t have room for all those appliances
Denise
Unfortunately I have not tried this recipe in the Instant Pot, but I would try 5 minute high pressure + 10 minute natural pressure release. Let me know how it goes!
Kavitha
Yummo !
Just made this in the instant pot and added a bunch of cubed eggplant and zucchini and it was delish, Did 5 min high pressure and 10 min natural release and worked perfectly.
Denise
Hurray! So happy you enjoyed, Kavitha! Thank you for reporting back with the Instant Pot directions, that’s so helpful 🙂
JT
I’ve never made/eaten anything like this, and I’m so glad I did–it is delicious! After about 7 hours, I took my sweet potatoes out, put them in a large bowl and mashed them with a fork. Then I added them back in & let everything cook for another hour. I ate this stew at work without adding anything, and then the next day, I added 1/4 cup of rice–both ways turned out great, and it’s nice to have an easy meal that I can prep for work lunches. Thank you for sharing!
Denise
Yay! So happy to hear you enjoyed, JT! Thanks for reporting back 🙂
Jessica
This is soooooo good! Soooo hearty and delicious. Garnished with some roasted peanuts. So good. Thanks for the recipe
Denise
WOW! I am so happy to hear you loved it, Jessica! Thank you for taking the time to report back 🙂
Emma
This was fantastic! I didn’t have fresh ginger so I used ground. Probably would be even better with fresh! Will definitely be making again. Love love love 🙂
Rachel
DO you think this would cook in 3 hours on high?
Denise
Hi Rachel! I *think* that would work, but can’t say with 100% certainty. Let me know if you give it a try!
JEN
How do you mash the sweet potato without crushing the other ingredients?
Denise
Hey Jen! There’s really not much to worry about other than the chickpeas, and the potato masher I use will allow them to slip between the masher. If you are worried, you could scoop out the sweet potato, mash it in a bowl, and return to the slow cooker. Hope you enjoy!
Tammi
I also added Cauliflower! Delicious and makes it nice and chunky!
Denise
Oh I love that addition! Thanks, Tammi!
Crystal Lam
This looks soooo good but I’m allergic to peanuts. Have you ever made it with a different nut or seed butter? I’m wondering if a cashew or almond butter would be better?
Lilly
I haven’t tried this yet, I’m only just cooking it now!
But I think cashews would be the best alternative to using peanuts. Almonds seem to have quite a different flavour from personal experience.
You could always try it!
Denise
Hi Crystal! I believe I did try it with almond butter but now I can’t remember! In general I do find almond butter to be a good alternative but I also think cashew sounds pretty delish! Let me know if you give it a try 🙂
Claire
DELLICIOUS!!!
I had to improvise on a couple of ingredients (butternut squash for sweet potato, and fresh tomatoes instead of canned) but my goodness, so so tasty!!!!! I also chucked in some curry powder on top as I love the curry flavours.
Denise
Yay! So happy to hear this, Claire! Thank you for your review.
Stacey
Hi, I’m making this at the moment. It’s looking great, thanks. I’m wondering if you can freeze the stew when cooked,( with stock), rather than adding stock later. Thanks for the recipe.
Denise
Hi Stacey, I hope you enjoyed your stew! It freeze/thaws really well.
Maria
Please consider reusable plastic containers. Plastic bags are pretty hard on ol ‘ mother earth.
Denise
Hey Maria! When this post was published there were not reusable silicone bags or meal prep containers available that big enough to fit a freezer crockpot meal. I have found some large enough ones finally and that’s what I use for my newer posts. Your comment kind of rubs me the wrong way (maybe because I have had a really long hard day, and maybe because I am really environmentally conscious and literally think about how to help this planet all the time?).
We are all doing our best in this world and it’s not feasible for me to go through all my old posts and update. Check out my category where I write all about ways you can green your kitchen: https://sweetpeasandsaffron.com/category/eco-friendly/
Katie
This was a super tasty and wholesome recipe! I like to use dried rather than canned chickpeas mostly because I feel they taste much better. Do you think they would cook by themselves in the 6- 8 hour time period in the recipe? I would love to save myself the effort of cooking them separately if possible.
Denise
Hi Katie! I am not sure if that would work. I haven’t cooked chickpeas from dried in the slow cooker before. I wish I had some better insights for you. If you do try it, would you let me know how it goes for you? PS- so happy you enjoyed the recipe!
Karen
Katie-
For previous slow cooker recipes I have soaked the garbanzos overnight in cold water and then threw them in the slow cooker in the morning with great results. I’m planning to make this recipe this week and do that. Hope that helps.
Corrie So
This was really fantastic, thank you!!! In a week if show cooker meals, this one was the best.
Denise
Wow, huge compliment! So happy you enjoyed, Corrie 🙂
Kim
By any chance, have you tried cooking this on the stove top? I’m wondering how long it would take at a higher temperature. Either way, this looks delicious and I’m totally going to try it! Thank you!
Denise
Hi Kim! I haven’t but I bet it would work great! I would simmer for 30-45 minutes, until the sweet potatoes are done to your liking 🙂
Kim
Thank you!! I tried it last night! I sautéed the onion, garlic and ginger, then added the rest of the ingredients. I cut the sweet potato pieces pretty small, about 1/2 inch cubes, so it only took 15-20 minutes to cook. It was delicious and everyone loved it!
Denise
Yay! So happy to hear that!
Michele Dagenais
Just made this tonight! It was beyond amazing!!Even my 2 year old loved it. As well as a famiyfruand his 2 year old. we arw new to the vegan train. This can even please heavy meat eaters. Thank you for helping my family start our journey off with a bang!
Denise
YAY! I’m so happy to hear this, and wow, 2 year old approval is a huge bonus! Thanks so much for leaving a review 🙂
Karen
This Vegan African Peanut Stew is delicious, easy to make and satisfying. Comfort food at its best!
Denise
I’m SO happy you enjoyed it! Thank you so much for your review 🙂