Senegalese Peanut Stew with Chicken and Sweet Potato

It’s cold out, you want something that tastes like a hug, and the pantry has a jar of peanut butter and a can of tomatoes. That’s most of this stew already. The rest is a few chicken thighs, one sweet potato and the spices you own.

It’s one of the meals from our guide to healthy West African food, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why this peanut stew works on tired nights

• One pot, one hour, four dinners. Brown, simmer, done, and it tastes even better on day two.
• Peanuts are the protein backup. Natural peanut butter brings protein and healthy fat to the sauce itself, so the bowl fills you up.
• Sweet potato instead of white starch. It thickens the stew and adds fiber and vitamin A.
• The flavor is layered, not heavy. Ginger, garlic, tomato and chili cut through the richness of the peanuts.

Peanuts count as a legume, and the Harvard Nutrition Source notes that nuts and peanuts are linked with better heart health when they replace less healthy fats. Also, a one-ounce handful of peanuts has about 7 grams of protein, based on USDA data.

The flavor: what makes it taste so good

Real maafe is never just peanut butter and water. So this version starts with onion softened in avocado oil, then a paste of garlic, ginger and tomato that cooks until it darkens. Then the peanut butter goes in and the scotch bonnet floats on top, giving heat without burning your mouth.

• Fresh ginger and garlic for a sharp, warm backbone
• Tomato paste cooked dark for depth and color
• A whole scotch bonnet, pricked once, for fragrant heat you control
• Smoked paprika and a bay leaf for a slow-simmered taste in under an hour
• Lime and cilantro at the end to wake everything up

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Stew: boneless skinless chicken thighs, sea salt, black pepper, avocado oil, yellow onion, garlic cloves, fresh ginger, tomato paste, smoked paprika, bay leaf, diced tomatoes, natural peanut butter, chicken broth, sweet potato, scotch bonnet pepper
• To finish: lime, roasted peanuts, fresh cilantro

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make peanut stew

First, brown the chicken thighs hard in avocado oil and set them aside. Next, soften the onion, then cook the garlic, ginger and tomato paste until the paste turns brick red. Then stir in peanut butter, broth and sweet potato, nestle the chicken back in and simmer until the sweet potato is tender and the sauce coats a spoon. The full recipe card is below.

Serving ideas

Serve the peanut stew over a small scoop of brown rice or fonio, or with a pile of wilted greens. Then add a squeeze of lime, chopped roasted peanuts and cilantro on top make it look like a restaurant bowl.

Nutrition at a glance: each serving has about 520 calories, 36g protein, 30g carbs and 6g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Swap the chicken for chickpeas and extra sweet potato for a vegan maafe (see the vegan switch on the card).
• No scotch bonnet? Use a habanero, or a half teaspoon of cayenne.
• Add a few handfuls of chopped collards or spinach in the last 5 minutes for more greens.
• Out of sweet potato? Butternut squash or carrots work the same way.

Make-ahead and storage tips

Peanut stew keeps in the fridge for 4 days and freezes well for 3 months. Reheat it gently in a pot with a splash of water, because the sauce thickens as it sits.

Frequently asked questions

Save this one for your next long day. Want more? Try our efo riro spinach stew next.

This article is for general information and is not medical or nutrition advice.