1-Pot Chickpea Tomato Peanut Stew

Editor’s note: A thick, creamy, dairy-free soup inspired by African peanut stew. This simple version is made with chickpeas, tomatoes, and peanut butter. Thank you to Dana, at @minimalistbaker, for sharing this recipe.

Yield: 6 bowls Total Time: 35 minutes


  • 2 tbs. coconut, olive, or avocado oil
  • 1 medium red or white onion, diced
  • 1 large red bell pepper, diced
  • 6 cloves garlic, minced
  • 1 large pinch sea salt
  • 2 14-ounce cans diced tomatoes
  • 1/2 c. tomato paste
  • 2-4 tsp. chili garlic sauce
  • 1 c. natural, salted peanut or almond butter
  • 2 c. light coconut milk
  • 2 15-oz. cans chickpeas, rinsed and drained
  •  2 c. water, depending on desired thickness
  1. 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.
  2. 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 are needed.
  3. 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.


  4. 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.

  5. Serve as a stew. For a light 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.

  6. 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.


Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.

Join our Newsletter!

See more of our stories & learn more what we do.