BatchJoy
Shopping list
Plant-based· VG · GF · DF · NUTS

Gentle Peanut & Sweet Potato Stew

A West African-style stew of sweet potato, peanut, kale and chickpeas, made mild with ginger and no chilli or tomato.

makes 19 blocks, about 19p each

Jump to recipe

BatchJoy
batchjoy.com/recipes/gentle-peanut-and-sweet-potato-stew/
Illustration of a bowl of Gentle Peanut & Sweet Potato Stew
Time
50 min20 min prep · 30 min cook
Makes
19 blocks
Cost per blockPer block
19p
Calories per blockCalories
80 kcal
Fibre per blockFibre
2.6g

You’ll need

Batch size
  • 450gsweet potato, 1cm dice
  • 250gcarrot, diced
  • 1 tin (240g drained)chickpeas, rinsed
  • 150gkale, finely chopped
  • 70gsmooth peanut butter (100% peanuts)
  • 40gspring onions, sliced
  • 25gfresh ginger
  • 15mlrapeseed oil
  • 2 clovesgarlic, crushed
  • 9gground coriander, sweet paprika, cumin
  • 1 cubestock cube
  • 500mlwater

Allergens: Peanuts. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Rice or couscous · A jacket potato · Flatbread with shredded lettuce

Method

  1. Fry the garlic, ginger and spices in the oil for 1 minute.
  2. Add the sweet potato, carrot and stock. Simmer, lid on, for 20 minutes until soft.
  3. Stir in the peanut butter, kale and chickpeas. Mash some of the sweet potato into the sauce.
  4. Simmer uncovered for 10 minutes, stirring so it doesn't catch. Stir in the spring onions.
  5. Cool and freeze in 70g blocks.
kcalproteincarbsfatfibresalt
Per block802.8g10g3g2.6g0.3g
Per 3 blocks2408.4g30g9g7.8g0.9g

Cook’s notes

  • Peanut butter is less than in the original, to keep the fat friendly to reflux.
  • Spinach works instead of kale.
  • Crushed peanuts on top add crunch.

Serve it

Rice or couscous · A jacket potato · Flatbread with shredded lettuce.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Keeps 3 months frozen · cool within 2 hours · never refreeze thawed blocksPrinted from BatchJoy

Freeze, reheat and serve

Freeze
Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat
Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion
3 blocks (210g) make a dinner for one adult: about 240 kcal and 8.4g protein before rice, bread or potatoes.

Gentle Peanut & Sweet Potato Stew questions

Why use 100% peanut butter?

It melts cleanly into the sauce and lets you control the seasoning, as many blends add sugar, salt and palm oil. If yours does contain salt, taste before seasoning.

Why mash some of the sweet potato?

Mashing a little into the liquid thickens the stew so it sets into neat blocks without any flour.

Can I use cavolo nero or spring greens instead of kale?

Either works. Strip out any tough stalks, chop the leaves finely and add them at the same point as the kale.

More plant-based recipes · All recipes

Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.

Cooking Gentle Peanut & Sweet Potato Stew