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African-Style Pumpkin and Peanut Stew

Contributors: Roberta Duyff, MS, RD, FAND

Published: March 15, 2018

African Style Pumpkin and Peanut Stew
Rebecca Clyde, MS, RDN, CD

Pumpkin and groundnuts (peanuts), with their beta carotene and protein, respectively, are staples in many West African kitchens. Prepared with fragrant spices, their flavors blend to create a hearty, healthy and flavorful stew. Try this vegetarian stew over cooked rice or quinoa.


1 tablespoon canola oil
1 medium yellow onion, cut in ¼-inch dice
2 cloves garlic, minced
2 tablespoons minced peeled ginger root (or 2 teaspoons powdered ginger)
1 tablespoon packed brown sugar
2 teaspoons ground cinnamon
1 teaspoon curry powder
3 cups low sodium vegetable or chicken broth
1 (15-ounce) can solid pack pumpkin
2 medium sweet apples (e.g. Gala, Honey Crisp), cut in ½-inch dice
2 medium carrots, cut in ¼-inch rounds
2 medium red potatoes, cut in ½-inch dice
1 large stalk celery, cut in ½-inch dice
¾ cup chunky reduced-fat or regular peanut butter
¼ to ½ teaspoon hot sauce
Salt and pepper, to taste
Crushed peanuts or pumpkin seeds, for garnish
Chopped herbs (cilantro, parsley, or chives), for garnish


Before you begin: Wash your hands.

  1. Heat oil in a large nonstick saucepan over medium heat. Add onion and garlic; cook and stir for about 5 minutes, until onion has softened. Remove from heat. Stir in ginger root, brown sugar, cinnamon and curry powder, allowing them to blend for a fragrant aroma.
  2. Add broth and pumpkin; stir well. Mix in apples, carrots, potatoes and celery. Reduce heat to simmer; cover and simmer for about 25 minutes, until vegetables and apples are tender.
  3. Remove from heat; cool slightly. Stir in peanut butter. Season with hot sauce, salt and pepper.
  4. To serve, garnish with crushed peanuts or pumpkin seeds and herbs.

Nutrition Information

Serving size: 1 cup
Serves 8

Calories: 270; Calories from fat: 100; Total fat: 11g; Saturated fat: 2; Trans fat: 0g; Cholesterol: 0mg; Sodium: 250mg; Total carbohydrate: 37g; Dietary fiber: 7g; Sugars: 14g; Protein: 9g

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