AfricanSoup / stew

Groundnut Glory Stew

A West African-inspired maafe - tomato and white bean stew enriched with peanut butter and ginger, served over brown rice and finished with crushed roasted peanuts.

Eat nowMake-aheadContains gluten, peanuts, soy
Hands-on24 minTotal time28 minEnergy731 kcalProtein35g
Recipe details
HeartyKitchen projectFreezer-friendly

Equipment: Hob, Blender

Keep chilled after cooking

Groundnut Glory Stew
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Rice

Main

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 150g cooked brown rice overnight in the fridge if using frozen
  2. 2
    Defrost 140g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

24 min hands-on 28 min altogether
  1. 3
    Heat Β½ tsp olive oil and saute Β½ red onion, 1 clove garlic, Β½ diced carrot over medium heat for 5-7 mins
    πŸ– 7 min
  2. 4
    Stir in 10g ginger, ΒΌ tsp cayenne chilli, ΒΌ tsp chilli flakes, Β½ tbsp tomato paste, Β½ tbsp soy sauce. Cook for 1 min
    πŸ– 1 min
  3. 5
    Add 200g chopped tomato, white beans and 150ml House Veggie Broth, cover and bring to simmer
    πŸ– 3 min
  4. 6
    Uncover and simmer 10-12 mins until vegetables are tender
    πŸ– 2 minπŸ’€ 10 min unattended
  5. 7
    Meanwhile, warm brown rice in a covered pan with a splash of water over low heat 5-6 minutes, stirring once or twice, until heated through
    πŸ– 6 min
  6. 8
    Take about 1/3 of the mixture and blend with 6g ground flaxseed until smooth, then whisk in 1.7 tbsp peanut butter, and add back
    πŸ– 2 min
  7. 9
    Add 150g kale, simmer for 2 more mins then adjust flavour with 15ml lemon juice and black pepper
    πŸ– 2 min
  8. 10
    Crush 1 tbsp roasted peanuts. Spoon brown rice into a bowl, ladle the stew over the top, and scatter over peanuts
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KVitamin CFibre
Lower inCholine

Calories

731kcal

35%
Top contributors
Peanut Butter Β· 25%Brown Rice Β· 24%White Beans Β· 19%
19% cal

Protein

35.2g

56%
Top contributors
White Beans Β· 33%Peanut Butter Β· 21%Kale Β· 12%
43% cal

Carbs

78.9g

Top contributors
Brown Rice Β· 34%White Beans Β· 33%Tomato Β· 7%
38% cal

Fat

30.5g

44%
Top contributors
Peanut Butter Β· 50%Peanuts Β· 16%Flaxseed Β· 8%

Small numbers, big impact

Everyday essentials

Fibre33.36g
113%
Top contributors
White Beans Β· 44%Kale Β· 18%Peanut Butter Β· 7%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron9.23mg
51%
Top contributors
White Beans Β· 36%Kale Β· 26%Brown Rice Β· 9%
Zinc5.06mg
46%
Top contributors
White Beans Β· 29%Brown Rice Β· 20%Peanut Butter Β· 17%
Calcium587.36mg
59%
Top contributors
Kale Β· 65%White Beans Β· 16%Tomato Β· 3%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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