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 ♡ 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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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!
Neely says
Turned out great!!!! A go to for my family and all my new mom friends - so nourishing
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!