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Zimbabwe Peanut Stew Recipe

Zimbabwe Peanut Stew Recipe

A Zimbabwe Peanut Stew Recipe is a traditional African dish known for its rich flavor and health benefits. It is made with a combination of vegetables, spices, and peanuts, creating a hearty and satisfying meal.

The stew includes various vegetables, such as sweet potatoes, carrots, and spinach, providing essential vitamins and minerals. Peanuts are the star ingredient, adding a nutty taste and protein content to the stew. Protein is essential for the body as it helps build and repair tissues.


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The Zimbabwe Peanut Stew Recipe is a source of healthy fats, primarily from the peanuts. These fats are beneficial for heart health and can provide long-lasting energy. The stew is also a good source of fiber, which supports digestion and helps maintain a healthy weight.

One of the notable health benefits of this recipe is its ability to boost the immune system. The combination of vegetables and peanuts provides a range of antioxidants and nutrients that help strengthen the body’s defenses against infections and diseases.


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Moreover, the stew is suitable for people with dietary restrictions, as it can be adapted to various dietary preferences. It is naturally gluten-free, and by using vegetable broth, it can be made suitable for vegans and vegetarians.

The Zimbabwe Peanut Stew Recipe is not only a flavorful and filling dish but also offers a range of health benefits. Its nutritious ingredients make it a wholesome choice for those looking to enjoy a taste of African cuisine while nourishing their bodies with essential nutrients. Whether served on its own or with rice or bread, this stew is a delightful and healthful addition to any mealtime.Zimbabwe Peanut Stew Recipe

How To Make Our Zimbabwe Peanut Stew Recipe

Ingredients (8 Servings)

2 cups of Rice
4 tablespoon olive oil
4 onions, chopped
8 garlic cloves, minced
6 tablespoon of a hot chili or peri peri sauce
4 red chili peppers, sliced thinly
2 cup peanut butter
8 cup vegetable stock
2 7 oz can of tomato paste
2 teaspoon cayenne pepper
8 carrots, chopped
2 cup okra, whole
4 cup of spinach
Salt and pepper

Instructions

1. Heat the olive oil in a large pot over medium heat.

a. Add the chopped onions and cook until translucent.
b. Stir in the minced garlic and sliced red chili peppers, cook for 2-3 minutes until fragrant.

2. Reduce the heat to low and add the hot chili or peri peri sauce, peanut butter, and tomato paste to the pot.

a. Mix well to create a smooth and thick sauce base.

3. Gradually pour in the vegetable stock while stirring constantly to ensure the sauce is well combined.

a. Add the cayenne pepper for added heat and flavor.

4. Bring the stew to a gentle simmer and add the chopped carrots.

a. Let it cook for about 10 minutes until the carrots start to soften.

5. Add the whole okra to the stew and let it cook for an additional 5-7 minutes until tender.

a. Stir occasionally to prevent sticking.

6. Toss in the spinach to the pot, allowing it to wilt into the stew.

a. Mix everything together and let it cook for a few more minutes to incorporate the flavors.

7. Taste the stew and season with salt and pepper according to your preference.

a. Adjust the seasoning if needed to achieve the desired taste.

8. Once all the vegetables are tender and the flavors have melded together, turn off the heat.

a. Let the stew sit for a few minutes to allow the flavors to develop further.

9. Serve the Zimbabwe Peanut Stew in individual bowls, garnishing with some sliced red chili peppers for added spice and a pop of color.

Estimated Prep Time: 20 minutes

Cooking Time: 30 minutes

Pots, Pan and Cooking Equipment Needed forthe Zimbabwe Peanut Stew Recipe

Large pot
Stirring spoon
Cutting board
Knife
Vegetable peeler
Measuring cups and spoons
Serving bowls
Garnish bowls

Best Way to Store Leftovers From Zimbabwe Peanut Stew Recipe

a. Store in airtight containers to keep the stew fresh and prevent spills.
b. Consider using glass containers for easy reheating and safer storage.
c. Divide leftovers into individual portions for convenient grab-and-go meals.
d. Label the containers with the date to keep track of freshness.
e. Refrigerate leftovers promptly to maintain food safety.
f. Freezing leftovers in freezer-safe containers can extend shelf life.

Tips and Tricks For Easier Creation

Use natural peanut butter without added sugars for an authentic flavor.
To add more depth to the stew, roast the peanuts before blending them into butter.
Customize the level of spiciness by adjusting the amount of chili sauce or peppers.
For a creamier texture, blend some of the cooked vegetables into the sauce.
Make a larger batch and freeze in individual servings for quick future meals.
Experiment with different vegetables like butternut squash or green beans for variety.
To enhance the stew’s flavor, sauté the onions and garlic until caramelized.

Side Dishes and Desserts Forthe Zimbabwe Peanut Stew Recipe

a. Coconut rice with a hint of sweetness to complement the savory stew.
b. Warm naan bread, perfect for dipping and savoring the rich flavors.
c. Quinoa salad with fresh herbs and lemon dressing for a refreshing contrast.
d. Tangy coleslaw to provide a crunchy and zesty companion.
e. Grilled plantains, a delightful mix of sweet and smoky flavors.
f. Crispy kale chips for a nutritious and crunchy side option.

How To Serve the Cuban Zimbabwe Peanut Stew Recipe

a. Ladle the hearty stew into individual serving bowls.
b. Garnish with some sliced red chili peppers for added spice and visual appeal.
c. Place the side dishes in separate bowls on the table for easy serving.
d. Invite guests to create their own combinations by pairing the stew with side dishes.
e. Enjoy the Zimbabwe Peanut Stew with family and friends, savoring its unique flavors.
f. Store any remaining stew and side dishes in airtight containers for later enjoyment.

Dietary Substitution For the Zimbabwe Peanut Stew Recipe

1. Vegan Options for the Zimbabwe Peanut Stew Recipe:

a. Use plant-based butter instead of olive oil.
b. Substitute tofu cubes for the sliced red chili peppers.
c. Replace the hot chili sauce with a vegan-friendly alternative.
d. Use almond butter as a peanut butter substitute.
e. Swap vegetable broth for the vegetable stock.

2. Gluten-Free Options for the Zimbabwe Peanut Stew Recipe:

a. Replace regular soy sauce with gluten-free soy sauce.
b. Use tamari instead of the hot chili sauce.
c. Substitute gluten-free rice noodles for the rice.
d. Opt for gluten-free vegetable broth.
e. Use a gluten-free thickener instead of tomato paste.

3. Vegetarian Options for the Zimbabwe Peanut Stew Recipe:

a. Replace the hot chili sauce with a milder chili sauce or omit it.
b. Use vegetable broth instead of the chicken stock.
c. Substitute firm tofu for the sliced red chili peppers.
d. Replace the meat with additional vegetables or plant-based protein.
e. Use plant-based butter instead of olive oil.

4. Mediterranean Diet Options for the Zimbabwe Peanut Stew Recipe:

a. Use extra virgin olive oil as the primary fat.
b. Add artichoke hearts and kalamata olives for Mediterranean flavors.
c. Substitute fresh oregano and basil for the cayenne pepper.
d. Add roasted red bell peppers for a sweet and smoky twist.
e. Serve the stew over couscous or quinoa instead of rice.

5. Keto Diet Options for the Zimbabwe Peanut Stew Recipe:

a. Use almond butter as a peanut butter substitute.
b. Replace the carrots with lower-carb vegetables like zucchini or bell peppers.
c. Omit the hot chili sauce to reduce carb content.
d. Replace the rice with cauliflower rice or shirataki noodles.
e. Use coconut oil instead of olive oil.

6. Heart-Healthy Diet Options for the Zimbabwe Peanut Stew Recipe:

a. Use olive oil or avocado oil for a healthier fat option.
b. Replace the hot chili sauce with a low-sodium hot sauce.
c. Opt for natural peanut butter without added sugars.
d. Use low-sodium vegetable broth to reduce salt content.
e. Add flaxseed or chia seeds for an extra boost of omega-3 fatty acids.

7. Paleo Options for the Zimbabwe Peanut Stew Recipe:

a. Use almond butter as a paleo-friendly peanut butter substitute.
b. Replace the vegetable stock with homemade bone broth.
c. Omit the hot chili sauce and use fresh chopped jalapenos for heat.
d. Use sweet potatoes instead of regular potatoes for a paleo-friendly option.
e. Serve the stew over cauliflower rice or spaghetti squash instead of rice.

8. Low-Carb Options for the Zimbabwe Peanut Stew Recipe:

a. Use almond butter instead of peanut butter to reduce carbs.
b. Replace the carrots with low-carb vegetables like broccoli or cauliflower.
c. Omit the hot chili sauce to reduce carb content.
d. Use zucchini noodles or shirataki noodles instead of rice.
e. Use vegetable broth without added sugars or starches.

9. Whole30 Options for the Zimbabwe Peanut Stew Recipe:

a. Use almond butter as a Whole30-compliant peanut butter substitute.
b. Replace the hot chili sauce with a compliant hot sauce.
c. Use ghee instead of olive oil for a Whole30-friendly fat.
d. Substitute coconut aminos for the soy sauce.
e. Use homemade tomato paste without added sugars or preservatives.

10. Weight Watchers Options for the Zimbabwe Peanut Stew Recipe:

a. Use a low-fat cooking spray instead of olive oil.
b. Replace the peanut butter with a lower-fat peanut butter alternative.
c. Use a sugar-free hot chili sauce to reduce SmartPoints.
d. Omit or reduce the amount of rice to decrease SmartPoints.
e. Add more zero-point vegetables like zucchini and mushrooms.

11. Low Fat Options for the Zimbabwe Peanut Stew Recipe:

a. Use a cooking spray to sauté onions and garlic instead of olive oil.
b. Replace the peanut butter with a low-fat peanut butter alternative.
c. Use a low-fat, low-sodium vegetable broth.
d. Omit the hot chili sauce or use a reduced-fat version.
e. Add extra spices and herbs to enhance flavor without adding fat.

12. Vegetable Variations for the Zimbabwe Peanut Stew Recipe:

a. Replace the carrots with butternut squash for a sweeter taste.
b. Use green beans instead of okra for a different texture.
c. Add bell peppers for additional color and flavor.
d. Use kale or collard greens instead of spinach for more leafy greens.
e. Swap out the spinach for Swiss chard or beet greens.

Please note that the given substitutions are general suggestions, and individual dietary needs and preferences may vary. It’s always recommended to check labels, choose quality ingredients, and consult with a healthcare professional or registered dietitian for personalized advice.

Zimbabwe Peanut Stew Recipe

FAQ About the Zimbabwe Peanut Stew Recipe

What is the Zimbabwe Peanut Stew Recipe?
The Zimbabwe Peanut Stew Recipe is a flavorful African dish made with peanuts, vegetables, and spices, creating a hearty and nutritious stew.

Are there any variations of the Zimbabwe Peanut Stew Recipe for different dietary needs?
Yes, there are various substitutions available for different dietary programs, including vegan, gluten-free, vegetarian, Mediterranean, keto, heart-healthy, paleo, low-carb, Whole30, Weight Watchers, and low-fat options.

How do I store leftovers of the Zimbabwe Peanut Stew Recipe?
To store leftovers, transfer the stew into airtight containers and refrigerate promptly. For longer storage, consider freezing in individual portions for easy reheating.

Can I adjust the spiciness level of the Zimbabwe Peanut Stew Recipe?
Absolutely! You can control the spiciness by adjusting the amount of hot chili sauce or peppers used. For milder flavors, use less chili sauce, and for more heat, add extra hot chili sauce or jalapenos.

What are some possible side dishes to serve with the Zimbabwe Peanut Stew Recipe?
There are several delicious side dish options, such as coconut rice, warm naan bread, quinoa salad, tangy coleslaw, grilled plantains, crispy kale chips, and more. These pairings complement the stew and enhance the overall dining experience.

Final Thoughts

The Zimbabwe Peanut Stew Recipe is a traditional African dish known for its rich flavor and hearty texture. This nutritious stew combines the goodness of peanuts with a variety of vegetables, creating a delightful blend of tastes and textures. With its versatility, it caters to various dietary preferences, such as vegan, gluten-free, and vegetarian diets. The stew’s warm and comforting aroma invites everyone to indulge in its wholesome goodness. Whether served on its own or paired with side dishes like coconut rice or naan bread, this Zimbabwe Peanut Stew Recipe offers a delightful culinary journey that satisfies the taste buds and nourishes the body.

Zimbabwe Peanut Stew Recipe

Zimbabwe Peanut Stew Recipe

A Zimbabwe Peanut Stew Recipe is a traditional African dish known for its rich flavor and health benefits. It is made with a combination of vegetables, spices, and peanuts, creating a hearty and satisfying meal.
Print Recipe Pin Recipe
5 from 1 vote
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Soup
Cuisine: Zimbabwe
Keyword: Zimbabwe Peanut Stew Recipe
Servings: 8 Servings
Calories: 705 kcal
Zimbabwe Peanut Stew Recipe

Equipment

  • Large Pot
  • Stirring spoon
  • Cutting board
  • knife
  • Vegetable Peeler
  • Measuring cups and spoons
  • Serving bowls
  • Garnish bowls

Ingredients

  • 2 cups Rice
  • 4 tablespoon olive oil
  • 4 onions chopped
  • 8 cloves garlic minced
  • 6 tablespoon peri peri sauce or a hot chili
  • 4 chili peppers red - sliced thinly
  • 2 cup peanut butter
  • 8 cup vegetable stock
  • 4 oz tomato paste
  • 2 teaspoon cayenne pepper
  • 8 carrots chopped
  • 2 cup okra whole
  • 4 cup spinach
  • Salt and pepper

Instructions

Heat the olive oil in a large pot over medium heat.

  • a. Add the chopped onions and cook until translucent.
  • b. Stir in the minced garlic and sliced red chili peppers, cook for 2-3 minutes until fragrant.

Reduce the heat to low and add the hot chili or peri peri sauce, peanut butter, and tomato paste to the pot.

  • a. Mix well to create a smooth and thick sauce base.

Gradually pour in the vegetable stock while stirring constantly to ensure the sauce is well combined.

  • a. Add the cayenne pepper for added heat and flavor.

Bring the stew to a gentle simmer and add the chopped carrots.

  • a. Let it cook for about 10 minutes until the carrots start to soften.

Add the whole okra to the stew and let it cook for an additional 5-7 minutes until tender.

  • a. Stir occasionally to prevent sticking.

Toss in the spinach to the pot, allowing it to wilt into the stew.

  • a. Mix everything together and let it cook for a few more minutes to incorporate the flavors.

Taste the stew and season with salt and pepper according to your preference.

  • a. Adjust the seasoning if needed to achieve the desired taste.

Once all the vegetables are tender and the flavors have melded together, turn off the heat.

  • a. Let the stew sit for a few minutes to allow the flavors to develop further.

Serve the Zimbabwe Peanut Stew in individual bowls, garnishing with some sliced red chili peppers for added spice and a pop of color.

    Notes

    Use natural peanut butter without added sugars for an authentic flavor.
    To add more depth to the stew, roast the peanuts before blending them into butter.
    Customize the level of spiciness by adjusting the amount of chili sauce or peppers.
    For a creamier texture, blend some of the cooked vegetables into the sauce.
    Make a larger batch and freeze in individual servings for quick future meals.
    Experiment with different vegetables like butternut squash or green beans for variety.
    To enhance the stew's flavor, sauté the onions and garlic until caramelized.

    Nutrition

    Calories: 705kcal | Carbohydrates: 72g | Protein: 21g | Fat: 41g | Saturated Fat: 8g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 22g | Sodium: 1390mg | Potassium: 1021mg | Fiber: 8g | Sugar: 16g | Vitamin A: 12769IU | Vitamin C: 22mg | Calcium: 124mg | Iron: 3mg
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