Warm up your chilly NYC evenings with this Creamy Sweet Potato Peanut Stew Vegan, a one-pot wonder ready in just 30 minutes. As a Brooklyn-based vegan chef who’s tested over 100 plant-based recipes in my tiny apartment kitchen, I’ve crafted this gluten-free, dairy-free, soy-free dish to deliver rich peanut butter flavor and sweet potato sweetness. Inspired by West African groundnut stews, it’s packed with 15g of plant-based protein perfect for a cozy Manhattan Sunday brunch or a quick weeknight dinner after a long commute.
Why You’ll Love This Vegan Stew
Quick & Easy: This Creamy Sweet Potato Peanut Stew Vegan is ready in 30 minutes with minimal cleanup ideal for NYC’s fast-paced life.
- Nutritious: 15g protein, 8g fiber, and 200% DV of Vitamin A per serving.
- Diet-Friendly: Gluten-free, dairy-free, and soy-free for all to enjoy.
- Budget-Friendly: Only ~$10 for 4 servings, using pantry staples from Trader Joe’s or Whole Foods.
- Freezer-Ready: Perfect for batch cooking before Thanksgiving or Super Bowl parties.
My Experience Crafting This Recipe
I’ve spent years perfecting one-pot vegan meals, and this Creamy Sweet Potato Peanut Stew Vegan is a personal favorite.
The secret lies in slow-sautéing onions and ginger to build depth, then partially blending the stew for that creamy texture New Yorkers crave in comfort food. I tested this recipe with kale from the Union Square Greenmarket, ensuring it’s both authentic and adaptable for busy city dwellers.
Creamy Vegan Sweet Potato Peanut Stew
Equipment
- Large pot (at least 4-quart capacity for easy stirring)
- Wooden spoon (for sautéing and mixing)
- Ladle (for serving)
- Sharp knife (for dicing veggies)
- Cutting board
- Optional: Immersion blender (for a creamier texture)
Ingredients
- 1 tbsp vegetable oil (I use Trader Joe’s coconut oil for a subtle sweetness)
- 1 medium yellow onion, diced (about 1 cup)
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, grated (pro tip: freeze ginger for easy grating)
- 1 jalapeño, seeded and diced (optional for a mild kick)
- 1 red bell pepper, diced (about 1 cup)
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 (15 oz) chickpeas, drained drained and rinsed
- ½ cup natural peanut butter (Whole Foods’ 365 brand, no added sugar)
- 1 can (14 oz) diced tomatoes
- 2 cups vegetable broth (low-sodium for better control)
- 2 cups chopped kale (or spinach for a milder flavor)
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp cinnamon
- ¼ tsp cayenne pepper
- Fresh cilantro, for garnish
- Chopped roasted peanuts, for garnish
- Lime wedges, for garnish
Instructions
- Heat oil in a large pot over medium heat. Sauté onion for 3-4 minutes. Add garlic, ginger, and jalapeño; cook 1 minute.
- Stir in cumin, coriander, cinnamon, and cayenne. Cook 30 seconds.
- Add sweet potatoes and bell pepper. Stir to coat.
- Pour in tomatoes and broth. Simmer.
- Stir in peanut butter until smooth.
- Simmer 15-20 minutes until sweet potatoes are tender.
- Add chickpeas and kale. Cook 3-5 minutes.
- Adjust seasoning. Serve with garnishes.
Substitutions:
- Nut allergy? Use sunflower seed butter for a creamy, nut-free alternative.
- No kale? Try collard greens, a Southern staple found at NYC markets.
Estimated Cost: ~$10 total (~$2.50 per serving). Prices based on averages at Trader Joe’s and Whole Foods in NYC (e.g., sweet potatoes ~$1.50/lb, chickpeas ~$1/can, peanut butter ~$3/jar).
Nutritional Breakdown (Per Serving, 4 Servings Total)
Calculated using Cronometer for accuracy:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380 kcal | – |
| Protein | 15g | 30% |
| Fiber | 8g | 32% |
| Fat | 18g | 28% |
| Vitamin A | 16,000 IU | 200% |
| Iron | 3.5mg | 19% |
| Potassium | 850mg | 18% |
| Magnesium | 90mg | 22% |
Source: Cronometer. Sweet potatoes boost eye health with beta-carotene, while chickpeas and peanut butter provide plant-based protein and heart-healthy fats, per Harvard T.H. Chan School of Public Health.
Why This Stew Works (The Science)
The creamy texture comes from peanut butter’s fats emulsifying with broth, thickened naturally by sweet potato starches. Cinnamon and cayenne balance the sweetness, while tomatoes and lime add acidity to keep it light. I learned this balance hosting vegan pop-up dinners in Williamsburg trust me, it’s a crowd-pleaser.
Variations to Spice It Up
- Extra Veggies: Add cauliflower or carrots for more bulk.
- Protein Boost: Double chickpeas or add red lentils (increase broth by ½ cup).
- Spicy Kick: Use a Scotch bonnet pepper for a Caribbean-inspired twist, common in NYC’s Jamaican spots.
- Grain Pairing: Serve over quinoa or brown rice for a hearty post-Marathon meal.
Serving Suggestions for NYC Foodies
Serve this Creamy Sweet Potato Peanut Stew Vegan with a crusty baguette from a Brooklyn bakery or over millet for a gluten-free option.
Pair with a crusty baguette from a Brooklyn bakery or serve over millet for a gluten-free option. For a Thanksgiving twist, scoop into roasted sweet potato halves. Top with coconut yogurt or hot sauce for a Super Bowl party vibe.
Storage & Meal Prep Tips
- Fridge: Store in airtight containers for up to 5 days. Reheat gently with a splash of broth.
- Freezer: Freeze in portion-sized containers for up to 3 months. Thaw overnight and add fresh kale when reheating.
- Pro Tip: Store garnishes separately to keep them fresh for your busy NYC workweek.
Readers’ Tips & Reviews
- Jess from Queens: “I added extra cayenne and served it over quinoa perfect for my Sunday meal prep!”
- Mark in Manhattan: “Used sunflower butter for my nut-allergic kid. Huge hit!” Have a tip? Share it in the comments below.
FAQ
Can I make it oil-free?
Yes, sauté onions in 2 tbsp vegetable broth. The peanut butter keeps it rich.
How do I reheat without separation?
Reheat on low, stirring often. Microwave at 70% power in 1-minute bursts.
Can I use an Instant Pot?
Sauté aromatics, add all ingredients except kale, and cook on high pressure for 5 minutes. Add kale after natural release.
Is it kid-friendly?
Omit jalapeño and cayenne for a milder flavor. Kids love the creamy texture.
More NYC-Inspired Vegan Rec
Explore these quick, healthy recipes from Cook Flare Recipes:
- NYC Veggie Stir Fry: Quick, Healthy Dinner in 20 Min
- Quick Healthy NYC Breakfasts to Start Your Day Right
- Cauliflower Mac and Cheese Hidden Veggies
About the Author
Samantha Breslyn, is a Brooklyn-based vegan chef with 10+ years of experience hosting NYC pop-up dinners and creating recipes for local food blogs. Her passion for quick, flavorful, plant-based meals shines through in every dish, tailored for New York’s fast-paced lifestyle. Follow her on Instagram for more vegan inspiration.
Try It & Share
This gluten-free, dairy-free, soy-free stew is your new NYC weeknight hero perfect for a cozy dinner in your Brooklyn brownstone or a quick meal prep before the Thanksgiving rush. Drop a comment with your favorite variation or tag us on Instagram with your creation. Happy cooking, New Yorkers.
Next time you’re strolling through the Union Square Greenmarket, grab some fresh kale and sweet potatoes to whip up this stew in your own NYC kitchen.
