Equatorial Guinea • Africa • medium • 45 mins
Equatorial Guinea Groundnut Stew
Description
Groundnut Stew is a rich and flavorful dish made with groundnuts (peanuts) that reflects the culinary traditions of Equatorial Guinea. This stew is significant as it showcases the use of local ingredients and the importance of communal meals in the culture.
Ingredients
- 1 cup groundnuts (peanuts), roasted and ground
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 bell pepper, chopped
- 2 medium tomatoes, chopped
- 2 cups vegetable broth or water
- 1 medium sweet potato, diced
- 1 cup spinach or other leafy greens
- Salt to taste
- Black pepper to taste
- Chili pepper to taste (optional)
Instructions
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onion, garlic, and ginger, and sauté until the onion is translucent.
- Stir in the chopped bell pepper and tomatoes, cooking until the tomatoes soften.
- Add the ground peanuts and mix well, allowing them to toast slightly.
- Pour in the vegetable broth or water, stirring to combine.
- Add the diced sweet potato and bring the mixture to a boil.
- Reduce the heat and let it simmer for about 20 minutes, or until the sweet potatoes are tender.
- Stir in the spinach and season with salt, black pepper, and chili pepper if desired.
- Cook for an additional 5 minutes until the spinach wilts.
- Serve hot, ideally with rice or plantains.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Groundnut stew is rich in protein and healthy fats from groundnuts, which support muscle health and provide sustained energy. The inclusion of sweet potatoes adds complex carbohydrates and fiber, promoting digestive health and stable blood sugar levels. Leafy greens like spinach are high in vitamins A and K, supporting immune function and bone health. This dish is not only a nourishing vegan option but also reflects the cultural heritage of Equatorial Guinea, emphasizing wholesome, plant-based eating.
Cultural Significance
Groundnut Stew is a staple in Equatorial Guinean cuisine, often prepared for family gatherings and celebrations. It highlights the agricultural practices of the region, particularly the cultivation of peanuts, which are a vital source of nutrition and flavor.
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