📝 About This Recipe
Discover the 'complete food' of the African savannah with this hearty, nutty, and deeply aromatic Bambara Groundnut stew. These ancient pulses, known for their earthiness and buttery texture, are slow-simmered in a vibrant tomato-ginger base enriched with creamy peanut butter and smoked spices. It is a soul-warming dish that celebrates the resilience of indigenous ingredients while delivering a complex flavor profile that is both savory and subtly sweet.
🥗 Ingredients
The Pulse Base
- 2 cups Dried Bambara Groundnuts (soaked overnight and drained)
- 2 pieces Bay Leaves (dried)
- 1 teaspoon Sea Salt (for boiling)
Aromatics & Spices
- 1 large Red Onion (finely diced)
- 2 tablespoons Fresh Ginger (grated or minced)
- 4 cloves Garlic (minced)
- 1 Scotch Bonnet or Habanero (pierced whole for mild heat, or minced for spicy)
- 1 tablespoon Smoked Paprika
- 1 teaspoon Ground Cumin
- 2 tablespoons Coconut Oil (or red palm oil for authenticity)
The Sauce & Vegetables
- 1.5 cups Crushed Tomatoes (canned or fresh puree)
- 1 large Sweet Potato (peeled and cut into 1-inch cubes)
- 3 cups Vegetable Broth (low sodium)
- 1/3 cup Natural Peanut Butter (creamy, unsweetened)
- 3 cups Fresh Spinach (roughly chopped)
For Garnish
- 1/4 cup Fresh Cilantro (chopped)
- 2 tablespoons Roasted Peanuts (crushed)
- 1 Lime (cut into wedges)
👨🍳 Instructions
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1
After soaking the Bambara groundnuts overnight, drain and rinse them thoroughly under cold water.
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2
Place the nuts in a large pot, cover with 6 cups of water, add bay leaves and 1 teaspoon of salt. Bring to a boil, then reduce heat and simmer for 45-55 minutes until the nuts are tender but still hold their shape. Drain and set aside, discarding the bay leaves.
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3
In a large heavy-bottomed pot or Dutch oven, heat the coconut oil over medium heat. Add the diced red onion and sauté for 6-8 minutes until translucent and slightly caramelized.
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4
Stir in the minced garlic, grated ginger, and the Scotch bonnet pepper. Cook for 2 minutes until the fragrance fills the kitchen.
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5
Add the smoked paprika and cumin to the oil, stirring constantly for 30 seconds to 'bloom' the spices without burning them.
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6
Pour in the crushed tomatoes. Cook for 5 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate from the tomato base.
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7
Add the cubed sweet potatoes and the cooked Bambara groundnuts to the pot. Stir to coat them thoroughly in the aromatic tomato mixture.
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8
Pour in the vegetable broth. Bring the stew to a gentle boil, then lower the heat to a simmer. Cover and cook for 15-20 minutes, or until the sweet potatoes are fork-tender.
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9
In a small bowl, whisk the peanut butter with half a cup of the hot stew liquid until smooth. Stir this slurry back into the main pot to create a creamy, rich consistency.
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10
Simmer uncovered for another 5-10 minutes to allow the flavors to meld and the sauce to reach your desired thickness.
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11
Fold in the fresh spinach and cook for just 1-2 minutes until wilted and vibrant green.
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12
Remove the whole Scotch bonnet pepper. Taste and adjust seasoning with more salt or a squeeze of lime juice if needed.
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13
Ladle the hot stew into bowls. Garnish with crushed roasted peanuts, fresh cilantro, and an extra lime wedge for brightness.
💡 Chef's Tips
Soaking is non-negotiable; Bambara groundnuts are very hard and require a minimum of 12 hours to hydrate for even cooking. If you cannot find Bambara groundnuts, you can substitute with dried chickpeas or pinto beans, though the flavor will be less nutty. For a deeper flavor, use Red Palm Oil instead of coconut oil to add a traditional earthy, floral note and a beautiful orange hue. Be careful not to overcook the sweet potatoes; they should be soft but not disintegrating into the sauce. This stew tastes even better the next day as the legumes continue to absorb the spices, making it a perfect meal-prep dish.
🍽️ Serving Suggestions
Serve over a bed of fluffy white basmati rice or traditional Fufu to soak up the rich sauce. Pair with a side of fried sweet plantains for a delicious contrast of sweet and savory. A crisp cucumber and red onion salad with a vinegar dressing provides a refreshing crunch against the creamy stew. Enjoy with a glass of cold Hibiscus tea (Bissap) to complement the West African flavor profile. For extra texture, serve with a side of steamed Gari (fermented cassava granules).