Tuesday, 23 May 2017

GROUNDNUT (PEANUT) STEW | Healthy & Oil-Free



A quick search online will reveal that there are multiple interpretations of this African dish. From Nigeria to Mali to Ghana to Cameroon, everyone's got a version. This one's mine - a pretty stripped down, healthy but utterly delicious take on it. Touch of sweetness from the groundnut, heat from the scotch bonnet, all round creaminess of the stew...I could go on.

Why oil-free, you may ask? Because groundnut (aka peanuts) are already high in fat and contain their own natural oils. Adding oil seemed gratuitous to me (although the flavour of palm oil in this would probably be bomb, but still...hmm).

Couple of quick notes with this recipe: I haven't specified the type of mushrooms to use, but the meatier the better really. I happened to have some shiitake mushrooms at home and it worked great. Use whatever you can find. Also, the nuts are lightly roasted with some chilli, but feel free to use plain/lightly salted. Just make sure the flavours are balanced by tasting as you go along.

That's about it. Simple, quick, healthy and tasty - everything a meal should be. Eat it with fufu, rice, pounded yam, bread, or any other starchy food that exists in the world.

Ingredients
serves 4
- 1 cup lightly toasted groundnut (peanuts)
- 6 fresh tomatoes
- 1 red bell pepper
- 1 small red onion
- 1 scotch bonnet pepper
- water
- mushrooms
- 1 bunch fresh basil (roughly chopped)
- salt to taste
- 1 tbsp black peppercorns

Method

1. Blend the peanuts until you have a crumbly paste (sorta similar to crunchy peanut butter)

2. Blend the peppers, onion and tomatoes with a cup of water until smooth

3. Pour the pepper blend into a pot/saucepan and simmer uncovered for 10 minutes, medium-high heat

4. Stir in the groundnut paste. At this point, it will thicken rapidly. Add some water to loosen the stew and turn the heat down (medium-low)

5. Add the mushrooms

6. Season with salt and black peppercorns

7. Add the roughly chopped basil and simmer for another 2 minutes

Done!

2 comments:

  1. I am so happy you shared this I will love to put my own spin on it! I am currently living in Senegal and they love their peanut stew hahah but the oil wow!

    Have you been to the vegan restaurant in Clapham called Without?

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    Replies
    1. Haha glad you like ;)
      No, I haven't had a chance to visit Without yet - but certainly intend to!

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