West African–Style Peanut Stew
This hearty stew brings together tender sweet potatoes, chickpeas, brown rice, and kale in a rich peanut butter and vegetable-stock base. Lemon juice, soy sauce, garlic, and hot pepper sauce add brightness, depth, and a gentle heat, making it a warming choice for a satisfying lunch or dinner.
- Prep15 mins
- Cook1 hr
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in West African–Style Peanut Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 81
- Metabolic
- 58
- Digestive
- 40
- Inflammatory
- 39
- Performance
- 59
- General Wellness
- 1
Heat oil in a large saucepan over medium heat. Add vegetable stock, onion, and garlic. Cook and stir until the onion is soft, 3 to 5 minutes. Add the remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce the heat and cover the stew. Simmer until the sweet potatoes and rice are tender, about 45 minutes.
- 2
Combine peanut butter with liquid from the stew. Stir into a smooth paste.
- 3
Add the peanut butter mixture and kale to the stew. Cook until the kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.
- 4
Add the remaining stock, sweet potatoes, chickpeas, brown rice, and salt.
- 5
Bring to a boil.
- 6
Reduce the heat and cover the stew.
- 7
Simmer until the sweet potatoes and rice are tender, about 45 minutes.
- 8
Combine peanut butter with 1/2 cup of the liquid from the stew and stir into a smooth paste.
- 9
Add the peanut butter mixture and kale to the stew.
- 10
Cook until the kale is wilted, about 5 minutes.
- 11
Stir in lemon juice, soy sauce, and hot pepper sauce.
- Calories 468.06 kcal High 23%
- Protein 13.98 g Good Source 28%
- Carbohydrate 78.62 g 29%
- Total Fat 13.36 g Moderate 17%
- Saturated Fat 1.65 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.11 mg Low Source 0%
- Sodium 506.72 mg High 22%
- Dietary Fiber 10.35 g Good Source 37%
- Total Sugars 8.02 g --
- Added Sugars 0.11 g Low Source 0%
- Calcium 149.84 mg Moderate 12%
- Iron 3.47 mg Moderate 19%
- Potassium 307.02 mg Low Source 7%
- Vitamin A 1026.68 mcg Good Source 114%
- Vitamin C 98.85 mg Good Source 110%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Peanuts 🥜
- Soy 🌱
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
West African Style Peanut Stew is made with 14 ingredients and serves 4. It takes about 1 hr 15 mins and is rated medium. Key ingredients include Brown Rice, Garbanzo Beans, Garlic, and Hot Sauce. Each serving provides about 468.06 kcal, and is a good source of protein.
Recipe Questions
- What is West African–Style Peanut Stew made of?
- The main ingredients are Brown Rice, Garbanzo Beans, Garlic, Hot Sauce, Kale. The full list of 14 is above.
- How long does it take to make West African–Style Peanut Stew?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 468.06 kcal. The full nutrition breakdown is above.
- Is West African–Style Peanut Stew easy to make?
- This recipe is rated medium, with 14 ingredients and 11 steps.
- Is West African–Style Peanut Stew healthy?
- West African–Style Peanut Stew has an easyChef Pro health score of 51/100. Per serving, it provides 468.06 calories and 13.98 g of protein, or 28% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 506.72 mg (22% of the Daily Value) and saturated fat at 1.65 g (8% of the Daily Value). It contains Citrus, Peanuts, Soy, Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required