Beans And Pulses/ Recipe/ Vegan African/Vegetarian/ vegetarian

Peanut Stew with Spinach (Vegan African)

Peanut Stew with Spinach

We created this recipe as part of our Rainbow food series – Green and came up with a peanut stew with spinach (Vegan African) recipe, filled with cannellini beans.

On Eating More Vegan African Meals

I have come a long way over the years as I embrace many more plant strong dishes into my regular meal plan. When I look back, I can’t believe how much I have grown. I used to turn my head up at vegetarian dishes. Now, when I fill most of my plate with vegetarian and vegan dishes, I get so happy. As I finish another meal, I can feel that my bosy has been nourished and I won’t feel like I have over eaten. I also feel satisfied even with a minimal portion of actual meat or completely vegan.

We Are Bolder With Spices Now

Spices are an interesting thing. I can truly say I only learned how to use and appreciate spices after I moved to London. In fact remember the very first time the wafts of cumin enlightened my senses and took me to a very happy place. I was mixing vegetables, ready for roasting. As I added the oil and spices then tossed, this magnificent aroma filled the air. In the Hi5 days, (who remembers that?), I took a picture and posted it as a totally orgasmic experience. It was so amazing. Since then I have deepened my knowledge and use of spices, as well as my knowledge of indigenous African spices. So much that I contributed and became a co-author of a book called the Science of Spice. I don’t earn any royalties on it but one day I will publish a book where I will own all the rights.


Spice mix

1 teaspoon ground coriander
A teaspoon cumin seeds
1 teaspoon caraway seeds
A quarter teaspoon ground cloves
1/4 teaspoon ground cinnamon
1 teaspoon white pepper
A teaspoon turmeric
10 cardamom pods…. yes!


3 tbsp olive oil or ghee
An onion
2 cloves of garlic
1 inch ginger
A tablespoon peanut butter
1 can of chopped tomatoes
A teaspoon of palm sugar
One can cannellini beans, drained
400g baby spinach
A handful of roasted peanuts


1. Temper the spices for a few seconds till fragrant then add the onions, garlic, ginger and fry till translucent.
2. Add the peanut butter and fry till melted and mixed in the pan. Add the tomatoes and sugar and cook till tomatoes have broken down and reduced.
3. Add the cannellini beans and spinach and simmer for 10 minutes.
4. Toss in a handful of peanuts, simmer for a couple more minutes, then serve.

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  • Reply
    Israel T. Mabhoo
    February 10, 2016 at 2:52 pm

    Thanking you for these wonderful dishes.

    • Reply
      February 10, 2016 at 11:57 pm

      You are most welcome!

  • Reply
    Chris Loe
    February 20, 2016 at 3:58 pm

    I love your recipes. But I guess you have not been in Ghana lately. These ingredients… Cannelli beans, cardamom pots, caraway seeds, “baby” spinach… Good luck finding them unless you are in Accra and even then… Ever tried to buy “baby” spinach at Shoprite? I am a very good cook. But the limitations I encounter here are atrocious. I very much like the country. But I need a lot more loving to find ever lasting love for the food.

    • Reply
      July 26, 2020 at 8:02 pm

      Hi Chris. Thanks for stopping by at my blog. Sorry it has taken this long to respond, we have had technical issues we still working through. I live in Nigeria now and I can sympathise with the struggle to find great spices in Ghana. I suspect things might have improved a great deal since this post. We now have a lot of budding entrepreneurs addressing many gaps in the market. Take care Chris.

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