Discover the ultimate comfort food with our Groundnut Stew recipe! This rich and creamy peanut-based stew, often cooked with tender chicken or beef, is a delightful dish perfect for any occasion. Served with fluffy rice, this flavorful stew is sure to become a family favorite. Learn how to prepare this savory dish with our easy-to-follow recipe and enjoy a hearty meal that's both satisfying and delicious.

Ingredients:

- 1 lb (450g) chicken or beef, cut into cubes

- 2 tablespoons vegetable oil

- 1 large onion, finely chopped

- 3 garlic cloves, minced

- 1 tablespoon ginger, grated

- 2 large tomatoes, chopped

- 1 cup (240ml) chicken or beef broth

- 1 cup (240ml) creamy peanut butter

- 1-2 tablespoons groundnut (peanut) powder (optional for extra flavor)

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon ground black pepper

- Salt to taste

- 1-2 cups water (adjust for desired consistency)

- Fresh cilantro for garnish (optional)

- Cooked rice, for serving

Instructions:

1. Heat the Oil: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent and slightly golden, about 5-7 minutes.

2. Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

3. Cook the Meat: Add the cubed chicken or beef to the pot. Brown the meat on all sides, about 5-7 minutes.

4. Incorporate Tomatoes: Stir in the chopped tomatoes and cook until they break down and form a sauce, about 5 minutes.

5. Mix in Spices: Add paprika, cumin, turmeric, black pepper, and salt. Stir well to coat the meat with the spices.

6. Add Broth and Peanut Butter: Pour in the chicken or beef broth, then stir in the peanut butter until fully combined. For a richer peanut flavor, add groundnut powder if using.

7. Simmer the Stew: Reduce heat to low and let the stew simmer for 20-30 minutes, or until the meat is tender and the stew has thickened. Add water as needed to reach your desired consistency.

8. Adjust Seasoning: Taste and adjust seasoning with salt and pepper if necessary.

9. Garnish and Serve: Garnish with fresh cilantro if desired. Serve the Groundnut Stew hot over cooked rice.

Enjoy this hearty and comforting dish that brings together rich peanut flavors and tender meat in a savory stew!

Nutritional values

1 lb (450g) chicken or beef, cut into cubes

chicken

    - 165 calories

    - 31g protein

    - 0g carbohydrates

    - 3.6g fat

Benefits: High in protein and provides essential vitamins like B6 and niacin.

  Beef (per 100g)

    - 250 calories

    - 26g protein

    - 0g carbohydrates

    - 17g fat

Benefits: Rich in protein, iron, and vitamin B12.

2 tablespoons vegetable oil

    - 240 calories

    - 0g protein

    - 0g carbohydrates

    - 27g fat

Benefits: Provides healthy fats and is used for cooking.

1 large onion, finely chopped

    - 60 calories

    - 1g protein

    - 14g carbohydrates

    - 0g fat

Benefits: Adds flavor and is rich in antioxidants, vitamins, and minerals.

3 garlic cloves, minced

    - 13 calories

    - 0.6g protein

    - 3g carbohydrates

    - 0g fat

Benefits: Contains allicin, known for its potential anti-inflammatory and immune-boosting properties.

1 tablespoon ginger, grated

    - 5 calories

    - 0.1g protein

    - 1g carbohydrates

    - 0g fat

Benefits: Known for its anti-inflammatory properties and aids in digestion.

2 large tomatoes, chopped

    - 54 calories

    - 2g protein

    - 12g carbohydrates

    - 0g fat

Benefits: Rich in vitamins A and C, and antioxidants like lycopene.

1 cup (240ml) chicken or beef broth

    - 15 calories

    - 1g protein

    - 1g carbohydrates

    - 0.5g fat

Benefits: Adds flavor and some nutrients to the dish.

1 cup (240ml) creamy peanut butter

    - 1,500 calories

    - 60g protein

    - 50g carbohydrates

    - 130g fat

Benefits: Provides protein, healthy fats, and essential vitamins like E and B6. High in calories and fat, so use in moderation.

1-2 tablespoons groundnut (peanut) powder (optional)

    - 590 calories

    - 25g protein

    - 20g carbohydrates

    - 50g fat

Benefits: Adds flavor and additional protein, but use in moderation due to high calorie and fat content.

1 teaspoon paprika

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Adds color and flavor, and contains antioxidants.

1 teaspoon ground cumin

    - 8 calories

    - 0.4g protein

    - 1g carbohydrates

    - 0.5g fat

Benefits: Provides flavor and contains antioxidants that may aid in digestion.

1/2 teaspoon ground turmeric

    - 8 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.2g fat

Benefits: Contains curcumin, known for its anti-inflammatory and antioxidant properties.

1/2 teaspoon ground black pepper

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Adds a spicy kick and contains piperine, which may aid in digestion.

Salt to taste

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Enhances flavor, but should be used in moderation to manage sodium intake.

1-2 cups water (adjust for desired consistency)

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Essential for cooking and adjusting the dish’s consistency.

Fresh cilantro for garnish (optional)

    - 4 calories

    - 0.4g protein

    - 1g carbohydrates

    - 0g fat

Benefits: Adds fresh flavor and is a source of antioxidants and vitamins A and K.

Cooked rice, for serving

    - 200 calories

    - 4g protein

    - 44g carbohydrates

    - 0.4g fat

Benefits: Provides a source of carbohydrates and energy.