Umami Recipes
Umami Recipes

Soup

1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)

6 servings

servings

35 minutes

total time

Ingredients

2 Tbsp coconut, olive, or avocado oil ((if avoiding oil, sub water))

1 medium red or white onion, diced

1 large red bell pepper, diced ((seeds and stems removed))

6 cloves garlic, minced ((6 cloves yield ~3 Tbsp or 18 g))

1 large pinch sea salt

2 14-ounce cans diced tomatoes

1/2 cup tomato paste

2-4 tsp chili garlic sauce ((we like Huy Fong Foods brand // or sub cayenne to taste))

1 cup natural, salted peanut or almond butter ((creamy or chunky))

2 cups light coconut milk

2 15-ounce cans chickpeas, rinsed and drained

Cauliflower Rice, Rice, or Quinoa

Fresh lime juice / lime wedges

Naan or pita

Cilantro or basil

Directions

Heat a large saucepan over medium heat. Once hot, add oil (or water), onion, red pepper, garlic, and a large pinch of salt. Cook for 3-5 minutes, stirring frequently or until peppers and onions are softened.

Add the tomatoes (with their juices), tomato paste, chili garlic sauce, peanut butter, coconut milk, and (rinsed, drained) chickpeas. Stir to combine. Add water to desired thickness — about 2 cups (480 ml // as original recipe is written).

Bring to a simmer, then lower heat, cover, and continue cooking until slightly thickened and fragrant — about 15-20 minutes. Turn the heat down if it's boiling — you're looking for a low simmer.

Taste and adjust seasonings as needed, adding salt to taste, additional peanut butter for depth of flavor and creaminess, chili garlic sauce for heat, or tomato paste for tomato flavor.

Serve as a stew, over rice, or with naan or pita. For a lighter option, serve over cauliflower rice or a bed of raw or steamed broccoli (which happens to be our favorite). Basil and cilantro are delicious finishing touches.

Store cooled leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop, adding more water or coconut milk to thin as needed.

Nutrition

Serving Size

-

Calories

495 kcal

Total Fat

31.7 g

Saturated Fat

10.2 g

Unsaturated Fat

-

Trans Fat

-

Cholesterol

-

Sodium

363 mg

Total Carbohydrate

41.3 g

Dietary Fiber

11 g

Total Sugars

14.5 g

Protein

16.5 g

6 servings

servings

35 minutes

total time
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