Slow cooker peanut stew is vegan comfort food at it's finest! With chickpeas, sweet potatoes, and peanut butter, it's inspired by the West African peanut stew, maafe. You can assemble this ahead and freeze as a crockpot freezer meal.
Vegan freezer meals can be a challenge to find. Over the years, I've added some recipes to the site, including slow cooker butternut squash lentil curry and spicy slow cooker chickpea chili. This maafe-inspired slow cooker peanut stew is another favorite!
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!
Reasons you'll ♡ this recipe
- 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
Recipe video
Watch the video below to see exactly how I prepped this this recipe. It’s so easy! You can find more of my recipe videos on my YouTube channel.
What is Maafe?
Maafe is a popular West African stew that originated in Mali (1), but is also prepared in many other countries including (but not limited to) Ghana, Senegal, Nigeria and Mauritania (2). With a base consisting of tomatoes and ground nuts, maafe typically also contains meat, and is served with rice, couscous or sweet potatoes. Recipes vary greatly by chef and region, and can also include corn, peppers, paprika, carrots, onions and leafy vegetables.
For a traditional Maafe recipe + story on the cultural significance of this dish, check out this article.
My goal with this recipe was to honor the traditional flavors, while making it meat-free and slow cooker-friendly, making it easy to prepare in North American (US/Canada) kitchens. I hope this recipe can help introduce the flavors to new home cooks!
Ingredient notes
- sweet potatoes- cut them into larger chunks- 2 inches or so. I also recommend peeling them as they'll mash into the soup better without the skins
- chickpeas- use cooked chickpeas, whether from a can or homemade (I like these Instant Pot chickpeas)
- stock- use vegetable stock to keep it vegan, or chicken stock if you aren't
- peanut butter- I tested this will all natural peanut butter- the only ingredients are peanuts (and occasionally salt). Processed nut butter can be sweet and might overpower this recipe.
Step by step directions
1. Combine ingredients- To the insert of a 5 quart or larger slow cooker, add the chickpeas, vegetable stock, salt, cumin, coriander, cayenne, diced tomatoes, sweet potatoes, peanut butter, onion, garlic and ginger. Stir to combine.
2. Cook- Place the lid on your slow cooker and cook on low for 6 hours.
3. Add spinach- Add four handfulls of spinach to the slow cooker, then stir and put the lid back on. Set it to cook on high for 15 more minutes.
4. Mash & serve- Using a potato masher, mash up the sweet potatoes to thicken the stew. This is not necessary, and you can skip this step if you'd prefer. Enjoy with bread for dunking!
FAQ
Yes! Reader Cindy successfully cooked it on the stove. I'm estimating you'll need to simmer for 30 minutes, or until sweet potatoes are softened.
Yes! Readers Kavitha and Chloe successfully cooked it in the Instant Pot. I suggest using 5 minutes at high pressure with a 10 minute natural pressure release.
Yes! You can freeze this stew before cooking (as a crockpot freezer meal) or afterwards. Freeze for up to 3 months.
Serving suggestions
Here are some extras readers have added when serving (you guys have the best ideas!):
- toasted bread or naan bread
- rice or quinoa
- Greek yogurt, coconut yogurt, or sour cream
- cilantro
- sriracha
- fresh peanuts
Meal prep & storage
You can cook this recipe ahead and store, OR you can assemble ahead (no cooking), and freeze.
Leftovers
Cool completely, then portion out into meal prep containers (or keep in a large portion). Refrigerate for up to 4 days.
Reheat individual portions in the microwave, or heat larger portions in a pot on the stove over medium heat, until steaming hot.
Crockpot Freezer Meal
A crockpot freezer meal is assembled ahead without cooking, then frozen. To cook, you simply thaw, then dump into the slow cooker- no measuring!
- assemble all ingredients except for the stock in a good quality gallon-sized freezer bag or 3 quart meal prep container.
- squeeze out as much air as possible and freeze flat for up to 3 months
- thaw completely before dumping into the slow cooker, adding the stock, and cooking as directed
More vegan slow cooker recipes
- Slow Cooker Chickpea Tortilla Soup
- 36 Vegan Slow Cooker Recipes
- Slow Cooker Chai Tea Latte
- Ultra Creamy Crockpot Sweet Potatoes
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Vegan Slow Cooker Peanut Stew (Maafe-Inspired)
Ingredients
- 15 oz can of chickpeas drained & rinsed
- 4 cups vegetable stock
- ½ teaspoon salt
- 1 teaspoon cumin
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne
- 15 oz can of diced tomatoes including juices
- 4-5 cups sweet potatoes peeled & cut into 2 inch cubes; roughly 2 medium sweet potatoes
- ½ cup all natural peanut butter
- 1 onion diced
- 4 cloves garlic minced
- 1 inch ginger finely grated
Just before serving
- 4 handfulls spinach
Instructions
- Combine ingredients- To the insert of a 5 quart or larger slow cooker, add the chickpeas, vegetable stock, salt, cumin, coriander, cayenne, diced tomatoes, sweet potatoes, peanut butter, onion, garlic and ginger. Stir to combine.
- Cook- Place the lid on your slow cooker and cook on low for 6 hours.
- Add spinach- Add four handfulls of spinach to the slow cooker, then stir and put the lid back on. Set it to cook on high for 15 more minutes.
- Mash- Using a potato masher, mash up the sweet potatoes to thicken the stew. This is not necessary, and you can skip this step if you'd prefer.
- Serve- Enjoy with bread for dunking, or one of the toppings suggested in note 1.
Tips:
- 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.
Video
Nutrition Information
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Julia Deluca says
Hello.
I have acid reflux so I cannot eat tomatoes-especially the canned ones (the added citric acid). What substitutions would you recommend?
Jasmine @ Sweet Peas & Saffron says
Hi Julia, great question! Peanut Stew typically contains tomatoes (or tomato paste if you are able to add just a little bit). Instead of diced tomatoes, you could try adding some cubed butternut squash, additional sweet potato, or carrots (these are commonly found in "nomato sauce"). Since the canned tomatoes contain some liquid, you may need to add some extra water as well. I hope this helps, please do report back and let us know how it turns out if you do try making it without tomatoes!
Lynn says
This soup is delicious and so hearty! I will definitely make it again this winter and add something to make it a bit spicy. Going to check out some of your other recipes too!
Jasmine @ Sweet Peas & Saffron says
Hi Lynn, there's nothing like a hearty slow cooker stew, is there?! We're so glad you enjoyed it. Thank you so much for taking the time to come back and leave a rating and review!
Neely says
Any Idea on how to do this in an instant pot instead??
We got rid of our crock but this is one of my favorites!!
Jasmine @ Sweet Peas & Saffron says
Hi Neely, yes! Two readers have reported back here in the comments that they successfully cooked it in the Instant Pot. Denise suggests using 5 minutes at high pressure with a 10-minute natural pressure release. I hope that helps, let us know how it turns out for you if you do try it!
Andrea Tickle says
What meat would you recommend adding? Trying to gain strength postpartum. How would you cook it? Thank you
Jasmine @ Sweet Peas & Saffron says
Hi Andrea, great question! This recipe is traditionally made with beef, lamb, or chicken. You may enjoy this traditional Maafe recipe that includes chicken thighs. Denise also has a very popular recipe for Tuscan Slow Cooker Chicken Stew that you may enjoy. I hope this helps!
Durgaya Jaya Shakti says
This recipe is fantastic. I cook and deliver meals to families on a weekly basis. I end up making this every six weeks or so because it is requested so often! Lucky to have an African Merkato nearby where I pick up injera to go with it. Thank you for this keeper!
Sophie says
Hello, this recipe looks delicious. If I want to add frozen cauliflower, can I just dump it in with the rest? thanks
Denise Bustard says
Hi Sophie! I'd wait until there's 1.5 hours left, then add it in so the cauliflower doesn't overcook. Hope it doesn't water down the flavors too much, let me know how it goes!
Cindy says
Delicious, cooked it on the stove top and garnished it with cilantro. This is a keeper.
Denise Bustard says
Hi Cindy! I'm so happy to hear you enjoyed the stew, and that it worked for you on the stove. Could you tell me how long it took? This could be helpful for others looking to do the same. Thank you so much for taking time out of your day to come back and leave a review, I really appreciate it!
Inge says
Thank you so much for this recipe, it was delicious! I prepped it the night before, dumped the food in the slowcooker in the morning and had a great stress free day with my kids and dinner ready by the end of the afternoon.
Denise Bustard says
Hi Inge! I am so happy to hear you enjoyed the recipe, and that it made for a stress-free day. Thank you so much for coming back to leave a review, I really appreciate it!
Amy says
This recipe is absolutely delicious . I added some chopped peanuts to serve and used kale instead of spinach because that is what I had on hand. It tastes even better the next day!
Denise Bustard says
Hi Amy! I'm so happy to hear you enjoyed the recipe <3 Thank you so much for coming back to leave a review, I really appreciate it!
Melissa GC says
Excellent recipe! This is the first vegan slow cooker recipe that has turned out well for me. Before I became vegan I made meat stews and roasts all the time. Thank you for developing such a tasty and easy recipe.
Denise Bustard says
Hi Melissa! I'm so happy to hear you enjoyed the recipe...vegan slow cooker meals are hard to come by, aren't they? Thank you so much for coming back to leave a review, I really appreciate it!
Dee says
Hello from England *waves*,
I have literally just thrown all of the ingredients into my Crockpot and I will report back later with the verdict. I wasn't quite sure how much peanut butter was equivalent to 1/2 cup so I just scooped a load in (approx. 100g) so I will see what happens *Laughing*. Hubby and I are not big ginger fans but we did have a little bit leftover from something we tried a week or two ago that was looking pretty sad so that got grated in too - I just hope it isn't too strong! I also added some baby potatoes that I had leftover and a sad looking leek. The more the merrier, right?!
Thank you for the recipe and I will let you know how it works out 🙂
Denise Bustard says
Hi Dee! I hope the recipe was a success for you!
Chloe says
Just made this for the first time and it's a huge hit! The ginger I knew I had around was a shriveled up mess, so I made do with powdered, though I'm sure the brightness of fresh ginger is amazing with these ingredients.
The other adaptation I made was using my Instant Pot. Although it has a slow cook setting, I went ahead and cooked on high pressure for ten minutes with a natural pressure release for fifteen. Then I added the spinach as well as some cilantro and put the lid back on with the keep warm setting, which I'm told keeps things around 140f. If anyone else makes this in an IP, I advise putting the ingredients in your pot in the order she wrote the recipe and not stirring before cooking, just to avoid any small risk of the peanut butter or garlic causing the dreaded burn alert 🙂
This fragrant soup is a gorgeous orange color ideal for fall and comes together with hardly any hands on time! I cook for a family ages 4 to 86, all with varying dietary concerns and preferences, and this gets a 7/7 at our house!
Denise Bustard says
Hi Chloe! Thank you SO MUCH for reporting back with your Instant Pot success! That's so helpful to me and to other readers. I am glad you enjoyed 🙂
Ron says
Hi, first timer as well. I plan on making this tomorrow night in a crockpot. I’ll be gone all day and won’t eat until a couple of hours after I get home. That mean closer to 12 hours cooking time. I don’t have a way of coming home to start it halfway through the day. Would doing a low setting for that long overcook it or just make it more flavorful? Or would it be best to do it in the stove instead?
Denise Bustard says
Hi Ron! I do worry that it will over-reduce and possibly burn when cooked for so long. You could try cooking it on the stove by simmering for 30-45 min. Did you give it a try?
Sarah says
Have you thought of investing in a WiFi connected crock pot or one with a timer? Super convenient!
Tammy says
First timer here! I did a Google search for vegan stews and soups and found your website! We're a plant-based family always looking to try new things. The hardest part of this recipe was digging out the crockpot from the very back bottom cabinet. Lol. This recipe came together beautifully and smells delightful. We can't wait to sit down for dinner. I'll probably make some basmati rice to put it on top of. I doubled the recipe so we'll have plenty of leftovers.
Denise Bustard says
Hi Tammy! I hope that you enjoyed the stew! Thanks so much for taking the time to come back and leave a review 🙂
Tammy says
We loved it!! Thank you so much for sharing 🙂
Mari says
Outstanding. Even my traditional meat-eating boyfriend loved it. Actually, he couldn’t stop talking about it! I served it with naan bread but next time I think I’ll so quinoa as the protein content of this dish isn’t that high. I loved how it even smelled good before it started cooking! Winner winner, Maara dinner.
Mari says
Dang autocorrect. Maafa!
Denise Bustard says
Hi Mari! Wow, that's so great to hear this recipe was a hit for you. I am thinking I need to make it again soon! Thank you so much for taking the time to come back and leave a review.
Michelle says
This was so delicious! My almost 3yo exclaimed "this is the best in the world" and ate his whole bowl (I mixed his with rice and Greek yoghurt, the yoghurt to take the heat/spice away for him. Hubby also loved it and went back for 2nds and he is a meat eater! Will definitely make this again.
Denise Bustard says
Oh my gosh, well as mom of an almost 3 year old myself, that's the highest praise EVER! Thanks for taking the time to come back and leave a review, Michelle!
Kaila says
Can you freeze the whole stew with the stock and spinach in it?
Denise Bustard says
Hi Kaila, thank you for your patience with my late reply (holidays!). Do you mean before or after cooking it?
Before- you can add the stock if you have enough room in your bag, but I think it will be too full to seal and you may risk it leaking in the freezer. The spinach will basically dissolve into the stew if you put it in the freezer bag, and I don't think it will look very nice.
After cooking- yes, freezes great.
Lindsey says
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 says
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 says
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 says
Hi Chel! Unfortunately I do not know how many cups per serving. Sorry about that!
Chel says
No worries, I ended up making it regardless, so yummy and filling! Definitely going into my regular recipe rotation.
Denise says
So happy to hear you enjoyed, Chel! Thank you for coming back to leave a review!
Autumn says
Hi! Can I use the powdered peanut butter or will it take away from the creaminess of the soup?
Denise says
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 says
Sorry- newbie cook question- do you peel the sweet potatoes or can you leave the skin for the extra nutrients? Thanks!
Denise says
Hi Maria! I just leave the skin on but it's down to personal preference. Hope you enjoy!
Rebecca Williams says
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 says
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 says
Loved this! I cooked it in the stovetop vs the crockpot
Denise says
Hi Stacey! I'm so happy to hear you loved it! Thanks so much for taking time to leave feedback <3
Diana says
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 says
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 says
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 says
Ha ha!! Love this! Sure, he can call it soup 🙂
fiona dudley says
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 says
Woo hoo! That's so awesome to hear! Thanks for reporting back, Fiona 🙂
Angela says
About how long in an Indtant Pot would you say?
Nancy says
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 says
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 says
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 says
Hurray! So happy you enjoyed, Kavitha! Thank you for reporting back with the Instant Pot directions, that's so helpful 🙂
JT says
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 says
Yay! So happy to hear you enjoyed, JT! Thanks for reporting back 🙂
Jessica says
This is soooooo good! Soooo hearty and delicious. Garnished with some roasted peanuts. So good. Thanks for the recipe
Denise says
WOW! I am so happy to hear you loved it, Jessica! Thank you for taking the time to report back 🙂
Emma says
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 says
DO you think this would cook in 3 hours on high?
Denise says
Hi Rachel! I *think* that would work, but can't say with 100% certainty. Let me know if you give it a try!
JEN says
How do you mash the sweet potato without crushing the other ingredients?
Denise says
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 says
I also added Cauliflower! Delicious and makes it nice and chunky!
Denise says
Oh I love that addition! Thanks, Tammi!
Crystal Lam says
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 says
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 says
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 says
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 says
Yay! So happy to hear this, Claire! Thank you for your review.
Stacey says
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 says
Hi Stacey, I hope you enjoyed your stew! It freeze/thaws really well.
Maria says
Please consider reusable plastic containers. Plastic bags are pretty hard on ol ' mother earth.
Denise says
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 says
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 says
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 says
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 says
This was really fantastic, thank you!!! In a week if show cooker meals, this one was the best.
Denise says
Wow, huge compliment! So happy you enjoyed, Corrie 🙂
Kim says
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 says
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 says
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 says
Yay! So happy to hear that!
Michele Dagenais says
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 says
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 🙂
IB says
Has anyone made this with almond butter, cannot have peanuts or cashews. Thank you.
Denise Bustard says
Hi IB! I haven't tried this myself, but I think it might have a really nice flavor. Please let me know if you give it a try!
Karen says
This Vegan African Peanut Stew is delicious, easy to make and satisfying. Comfort food at its best!
Denise says
I'm SO happy you enjoyed it! Thank you so much for your review 🙂