Recipes

ONE-POT VEGAN PEANUT STEW

April 23, 2020

THIS.IS.LOVE, it's just so simply satisfying and truely warms the cockles of my heart.

I used to fear peanut butter, I just truly used to fear fats in general... I grew up on the premise that low fat and high carb was healthiest of which it took me so many years (and a 4 year nutrition degree) to flip this way of thinking. fats from nuts provide us with omega 3 and if you are up-to date with my blog posts you would know the extensive benefits including hormone, cognition, weight and inflammatory disease support all while supporting heart health keeping us feeling satisfied and sustainably energetic. For these reasons along with a deep love for the taste and the way it makes me feel, there isn't a day that goes without it.

Of course like anything it's all about balance. All nuts are ample in fibre, fats (Inclusive of omega 6), nutrients yet also calories so it is of relevance to be mindful on consumption. A nice guide is 1/3 cup / day so if you are having this dish swap your nut snacks for veggie dippers with hummus or some coconut yoghurt with berries. Due to the intense fibre content in nuts, if you go overboard your guts may twist and turn and perhaps even clog you up. It's also important to note the high salt content in many peanut butters meaning it's best to go for the natural lower salt or even no salt variations for cooking. Salt is an essential part of cellular function however as well all know, too much has an adverse effect on our health.

I hope you enjoy this life changing dish as much as I do. If you aren't vegetarian / vegan ... it also tastes insane with chicken breast or salmon steak added to the mix.

Ingredients

SERVES 4

2 tbsp. coconut oil.

1 medium white onion, diced.

1 large capsicum diced (seeds and stems removed).

6 cloves garlic, minced.

1 large pinch sea salt.

2 x 40og cans diced tomatoes.

1/2 cup tomato paste.

2-4 tsp on mixed dried chili and garlic granules (to taste).

1 cup peanut butter.

2 cups coconut milk.

2 x 400g can chickpeas, rinsed and drained.

2 cups of cubed (2x2cm) pumpkin ( I used Japanese but is not essential).

2 cups water.

Brown rice, Freekeh or quinoa to serve.

Basil and lime wedges to serve.

Create

Heat a large saucepan over medium heat. Add oil, onion, capsicum, pumpkin, garlic, and a large pinch of salt. Cook for 3-5 minutes, stirring frequently until soft.

Add the tomatoes, tomato paste, chili garlic sauce, peanut butter, coconut milk, and chickpeas (rinsed and drained). Stir to combine. Add water to desired thickness — about 2 cups.

Bring to a simmer, then lower heat, cover, and continue cooking until slightly thickened — about 15-20 minutes on low simmer.

Serve over grain of choice with basil and lime wedges

Yum x