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!
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Reasons you'll โก 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. Itโs 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.
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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
- ยฝ teaspoon salt
- 1 teaspoon cumin
- ยฝ teaspoon ground coriander
- ยผ 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
- ยฝ 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-ย 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-ย Place the lid on your slow cooker and cook on low for 6 hours.
- Add spinach-ย 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-ย 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.
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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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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 ๐
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 ๐ Do I add spinach last 15 minutes ?? Also when should I add cauliflower ??? Thanks soo much ๐
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, itโs just called โSoupโ ๐ฌ
Thanks Denise!
Denise says
Ha ha!! Love this! Sure, he can call it soup ๐
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 ๐
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. Donโt 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 ๐
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 ๐
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 ๐
Emma says
This was fantastic! I didnโt have fresh ginger so I used ground. Probably would be even better with fresh! Will definitely be making again. Love love love ๐
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 ๐
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, Iโm making this at the moment. Itโs looking great, thanks. Iโm 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 ๐
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 ๐
Kim says
Thank you!! I tried it last night! I sautรฉed 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 ๐
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 ๐