Soups
African peanut stew
This dish immediately stands out because it is different from many everyday recipes - and that's exactly what makes it so exciting. The peanuts add creaminess, the spices add depth and the end result is something filling with a lot of character.
Timing
- Preparation: approx. 20 minutes
- Cooking time: approx. 25 minutes
- Total: approx. 45 minutes
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 380 kcal
- Protein
- ≈ 15.3 g
- Carbohydrates
- ≈ 39.7 g
- Fat
- ≈ 12.6 g
Approximate values based on the listed ingredients. Brands, cheese, portion size and preparation can change the values.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Quantity assumptions and ingredient mapping
- 1/2 white cabbage · ≈ 500.0 g
- 2 carrots · ≈ 160.0 g
- 1 onion · ≈ 100.0 g
- 1 pepper · ≈ 150.0 g
- 1 small can of kidney beans · ≈ 240.0 g
- 1 can of corn · ≈ 285.0 g
- 4 tbsp peanut butter · ≈ 60.0 g
- 1 tbsp mustard · ≈ 15.0 g
- some oil for frying · ≈ 10 g
- Mango juice to taste · ≈ 100 g · Assumed quantity / reference product
Unspecified frying oil: 10 g assumed per recipe.
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 1/2 white cabbage
- 2 carrots
- 1 onion
- 1 pepper
- 1 small can of kidney beans
- 1 can of corn
- 500 g pureed tomatoes
- 250 ml vegetable broth
- 4 tbsp peanut butter
- 1 tbsp mustard
- 1 tbsp cumin
- 1 tsp thyme
- 1/2 tsp paprika powder
- 1-2 teaspoons cayenne pepper to taste
- some oil for frying
- Mango juice to taste
- Salt and pepper
Instructions
- Prepare the white cabbage, carrots, onions and peppers. Cut the cabbage into fine strips, peel and dice the carrots or cut them into half slices. Also chop the onion and pepper into small pieces.
- Pre-cook the white cabbage and carrots separately in a little water for 5-8 minutes so that they become nice and soft later in the stew but still retain their structure. Then drain and set aside.
- Heat some oil in a large pot and sauté the onion and peppers for 3-4 minutes. Then add cumin, cayenne pepper and mustard and roast briefly so that the spices develop their aroma.
- Pour in the pureed tomatoes and vegetable stock and let everything simmer uncovered for about 5 minutes.
- Now stir in the thyme, paprika powder and peanut butter. Stir the sauce until the peanut butter has completely dissolved and the stew becomes nice and creamy.
- Drain the kidney beans and corn and add them to the pot along with the pre-cooked cabbage and carrots. Let everything simmer gently for another 10-15 minutes. Stir frequently because the peanut butter can easily cause the stew to stick to the bottom.
- Finally, season with a little mango juice, salt, pepper and, if desired, a little cayenne pepper. The mango juice brings a fruity sweetness that harmonizes very well with the peanut note.
- Serve hot. This goes well with fresh baguette, flatbread or – if desired – rice.
