I first stumbled across Jamie Oliver’s Sweet Potato and Peanut Stew on a chilly, rainy day. The kind of day when you want something warm and hearty, but also nutritious and exciting to make. Jamie’s recipes have this magical quality of being simple yet bursting with flavor. As I followed along with this one, I realized how much it hits that perfect balance of comfort food and health food. It’s one of those dishes that makes you feel like you’re eating something indulgent while knowing it’s actually good for you.
The stew combines rich sweet potatoes with the savory and slightly spicy notes of peanut butter, creating a blend of textures and flavors that warm your soul. Plus, it’s vegan-friendly and packed with all sorts of nutrients. It’s one of those recipes that’s easy enough for beginners yet delicious enough for seasoned cooks to get excited about.
Jamie Oliver’s Sweet Potato And Peanut Stew Recipe
When I first decided to give Jamie’s Sweet Potato and Peanut Stew a try, I was hesitant about the peanut butter. I’ve had savory peanut dishes before, but I wasn’t sure how well it would work in a stew. After the first bite, all my doubts melted away. The peanut butter added this creamy richness that balanced out the earthy sweetness of the potatoes perfectly. It’s a hearty dish that’s both filling and flavorful.
Here’s the recipe as I followed it:
- Prep time: 15 minutes
- Cook time: 35 minutes
- Serves: 4-6
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 tbsp ginger, grated
- 1 large sweet potato, peeled and cubed
- 1 red pepper, chopped
- 1 zucchini, chopped
- 1 can of chopped tomatoes (400g)
- 1 can of coconut milk (400ml)
- 3 tbsp peanut butter (smooth)
- 500ml vegetable stock
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp paprika
- Salt and pepper to taste
- Fresh coriander and chili flakes for garnish (optional)
Ingredients Needed
Let’s break down the key ingredients that give this stew its irresistible flavor:
- Sweet Potatoes – These are the heart of the dish. They bring a natural sweetness and a satisfying texture when softened. They’re packed with vitamin A, fiber, and antioxidants.
- Peanut Butter – This might seem unexpected, but it’s the secret ingredient that gives the stew its creamy, nutty richness. It’s also a good source of protein and healthy fats.
- Coconut Milk – Adds a rich, velvety texture and a subtle sweetness that complements the heat and spices.
- Spices (Cumin, Turmeric, Paprika) – These are the aromatic foundations of the dish. Cumin brings an earthy warmth, turmeric adds a deep, golden color with an anti-inflammatory kick, and paprika gives it a mild smokiness.
- Vegetable Stock – The broth base for the stew, which helps to cook down the veggies and meld all the flavors together.
- Fresh Coriander and Chili Flakes – Optional but recommended for that fresh pop of flavor and a little heat at the end.
How To Make Jamie Oliver’s Sweet Potato And Peanut Stew
Making this stew is like following a calming rhythm-each step builds the flavors slowly but surely. Here’s how I made it:
- Prep the ingredients: Chop the onion, garlic, ginger, sweet potatoes, red pepper, and zucchini. Having everything ready makes the cooking process smoother.
- Heat the oil: In a large pan, heat the olive oil over medium heat. Add the chopped onions and cook until softened and translucent, about 5 minutes.
- Add garlic and ginger: Toss in the crushed garlic and grated ginger, and cook for another 2 minutes. This will fill your kitchen with a mouthwatering aroma.
- Add the vegetables: Stir in the sweet potatoes, red pepper, and zucchini. Cook for about 5 minutes, allowing the vegetables to soften and get a little caramelized.
- Spices and liquids: Sprinkle in the turmeric, cumin, and paprika. Stir to coat the vegetables evenly with the spices. Then, pour in the chopped tomatoes, coconut milk, and vegetable stock. Stir it all together, bring it to a boil, then lower the heat and simmer for 20 minutes until the sweet potatoes are tender.
- Add peanut butter: Stir in the peanut butter and let it melt into the stew, turning the broth creamy and rich.
- Season and garnish: Taste and adjust seasoning with salt, pepper, and maybe a little extra chili flakes for a kick. Finish with a handful of fresh coriander.
Ingredient Science Spotlight
- Sweet Potatoes: These are a powerhouse when it comes to nutrition. Rich in beta-carotene (a precursor to vitamin A), they support healthy skin, vision, and immune function. Their natural sweetness balances beautifully with the savory elements in the dish, making them the perfect base.
- Peanut Butter: While often thought of as a snack or dessert ingredient, peanut butter brings a unique flavor to savory dishes. It’s loaded with healthy fats, protein, and vitamins like E and B3, which contribute to muscle repair and immune health.
- Coconut Milk: This is where the magic of the stew’s creaminess happens. Full of healthy medium-chain triglycerides (MCTs), coconut milk helps with brain function and metabolism. It’s also lactose-free, making it a great alternative for those who avoid dairy.
Expert Tips
- Make it ahead: This stew tastes even better the next day after the flavors have had time to meld. Make a big batch and store it in the fridge for easy meals.
- Customize your peanut butter: If you like your stew a little richer, go for a chunky peanut butter. It’ll add texture and little bites of peanut goodness throughout the dish.
- Boost the spice: If you love heat, add some fresh chopped chili or a splash of hot sauce during the cooking process.
- Use fresh turmeric: If you can find it, fresh turmeric will give the stew an even brighter flavor and color. Just peel and grate it like ginger.
Recipe Variations
- Add leafy greens: Stir in spinach or kale at the end for added nutrition.
- Make it non-vegan: If you’re not vegan, you could easily swap in chicken for a meatier version. Cook the chicken in the pan before adding the veggies.
- Swap the sweet potatoes: Try butternut squash or even regular potatoes if you want a different texture or flavor.
- Spicy peanut twist: For an even more intense peanut flavor, try adding a spoonful of crunchy peanut butter and a dash of chili paste.
Final Words
Jamie’s Sweet Potato and Peanut Stew is one of those recipes that’s so much more than the sum of its parts. It’s not just a meal; it’s an experience-an explosion of flavor and comfort in a single bowl. Whether you’re looking for a hearty dinner or a dish to impress your friends, this stew delivers.
FAQs
Can I Make Jamie Oliver’s Sweet Potato And Peanut Stew Vegetarian?
Yes, the stew is already vegetarian! Just ensure you use vegetable broth instead of chicken broth.
How Long Does Jamie Oliver’s Sweet Potato And Peanut Stew Take To Cook?
It takes about 40 minutes to prepare and cook the stew, depending on your stove.
Can I Freeze Jamie Oliver’s Sweet Potato And Peanut Stew?
Yes, it freezes well. Just make sure to let it cool completely before storing it in an airtight container.