West African Peanut and Sweet Potato Stew with Greens
A West African-style peanut and sweet potato stew simmered with chickpeas, tomato, and collard greens, batched into six portions that hold well in the freezer.
Why it works
Sweet potato and dark greens both carry beta-carotene, which the body converts to vitamin A, a nutrient the mucosal linings of the gut and airways depend on to keep their barrier function intact. Peanut butter and chickpeas both supply zinc alongside plant protein and fiber, and zinc is one of the more clear-cut minerals for normal immune cell division, so a bowl built on both is doing more than one job at once. Chickpeas, sweet potato, and greens together add up to roughly half a day's fiber in one serving, which feeds gut bacteria and is also most of why the stew is filling enough to stand as a full dinner rather than a side. Garlic and ginger go in early and cook down into the base rather than sitting on top, the way they would in the West African cooking this stew is drawn from.
Vitamin A and zinc have solid, well-established evidence as nutrients the immune system needs to function normally, though eating more of them past an adequate diet does not add extra protection. Garlic and ginger's specific effect on immune outcomes is thinner, better described as a long-standing feature of West African and other traditional cooking than as a proven mechanism.
Ingredients
- 1 tbsp neutral oil (peanut or avocado oil)
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 1 whole scotch bonnet or habanero chile, pierced once (optional, remove before serving)
- 2 tbsp tomato paste
- 800 g tin crushed tomatoes
- 750 g (about 1.5 lb) sweet potatoes, peeled and cut into 2 cm cubes
- 180 g (3/4 cup) natural unsalted peanut butter
- 1 liter (4 cups) low-sodium vegetable broth
- 2 x 400 g tins chickpeas, drained and rinsed
- 300 g collard greens or kale, stemmed and chopped
- Juice of 1 lime
- Salt and black pepper, to taste
- 60 g roasted peanuts, chopped, to serve
Method
- Heat the oil in a large pot over medium heat and cook the onion for 6 to 8 minutes, until soft and starting to turn golden.
- Stir in the garlic, ginger, and tomato paste and cook for 1 minute, until fragrant and a shade darker.
- Add the crushed tomatoes, sweet potato, broth, and the chile if using. Bring to a simmer, partially cover, and cook for 20 to 25 minutes, until the sweet potato is just tender.
- Ladle a cup of the hot liquid into a bowl and whisk in the peanut butter until smooth, then stir it back into the pot along with the chickpeas. This keeps the peanut butter from seizing into clumps. Simmer uncovered for 10 minutes, until the stew thickens slightly.
- Remove the chile, fold in the collard greens, and cook for 3 to 4 minutes until just wilted. Finish with lime juice, salt, and pepper.
- Cool completely before dividing into six containers, and scatter roasted peanuts over each portion just before serving.
