Senegalese Peanut Stew

Peanut Stew

Rejoice and be merry, friends...It's soup season! My good friend Annette made a batch of this creamy, vegan soup earlier this month and dropped some by my office on the first chilly day of the season. It absolutely made my week. She was even generous enough to share her recipe so I could spread the joy. This is my new favorite make-ahead meal to prepare on the weekend in preparation for work lunches. 

This is also a great recipe for using up any pureed pumpkin you might have left over after making your Thanksgiving pies. My recipe for pumpkin pie includes directions for roasting and pureeing fresh pumpkin, but you can easily use canned if you have some extra hanging around. This stew is also an affordable dish to make for large groups. Annette said she once fed 100 people with this soup recipe for under $85. 

Senegalese Peanut Stew


2 TBS coconut oil (or oil of choice)
1 yellow onion, chopped
5 or 6 carrots, washed and chopped
5 cloves garlic
3 TBS sweet curry powder
1tsp cayenne pepper (optional for a spicier kick)
28-oz can diced tomatoes
1 quart vegetable stock
1 large sweet potato, peeled & chopped into a half inch dice
1 cup creamy peanut butter
1 can full-fat coconut milk
1 cup pureed pumpkin
salt and pepper to taste
roasted pumpkin seeds and olive oil to serve (optional)


  1. In a large, heavy bottomed soup pot, heat coconut oil over medium-low heat and add onions, carrots, and garlic. Sauté until onions are translucent.
  2. Add curry powder (and cayenne pepper, if using) and allow the spices to bloom in the hot oil for a minute or two before adding tomatoes. Allow the mixture to simmer a few minutes longer before adding the vegetable stock and chopped sweet potatoes.
  3. Cook at a gentle simmer, stirring often until the carrots and potatoes are cooked through. Add the peanut butter, coconut milk, and pumpkin, and stir to combine.
  4. Cook for another 5 minutes to allow the flavors to meld. Serve in warm bowls and top with roasted pumpkin seeds and a drizzle of olive oil.