West African Stew
A hearty West African chicken stew with vegetables, butter beans, and peanut sauce, offering rich flavors and comforting warmth perfect for family dinners or gatherings.
Ingredients
- 2 lb boneless chicken ⓘ
- 4 Tbsp red palm oil or corn oil ⓘ
- 1 large onion, chopped ⓘ
- 1 large green pepper, chopped ⓘ
- 1 package frozen speckled butter beans
- 2 zucchini or yellow squash or 1 eggplant ⓘ
- 3 cups broth
- 2 cups tomato sauce ⓘ
- 1 cup peanut butter ⓘ
- 1 1/2 cups water ⓘ
- salt to taste ⓘ
- hot red pepper to taste ⓘ
Instructions
- Boil the chicken until tender and remove from broth.
- Heat the palm oil until it smokes and becomes translucent, then add chopped onion and green pepper and simmer for 10 minutes.
- Add the oil mixture to the broth with the butter beans.
- Cut up zucchini, yellow squash, or eggplant and add to the broth to cook.
- Add tomato sauce and simmer for 15 minutes.
- Mix peanut butter with water and stir into the stew.
- Add salt and hot red pepper to taste.
- Add cooked chicken back into the stew and simmer until it thickens slightly.
- Serve hot over cooked rice.
Tips & Substitutions
For a richer flavor, consider marinating the chicken in spices like ginger and garlic before boiling. If you can't find red palm oil, corn oil is a suitable alternative, though it will change the flavor profile slightly. You can also substitute the frozen speckled butter beans with canned beans for quicker prep. If you prefer a vegetarian option, replace chicken with chickpeas.
Serving Suggestions
Serve this hearty stew hot over cooked rice for a filling meal. It pairs beautifully with a side of simple Potato And Mushroom Salad(Makes About 5 Cups) for added freshness. You can also offer crusty bread on the side to soak up the delicious sauce, or enjoy it alongside a light green salad for balance.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of water to the stew to maintain consistency and heat gently on the stove. Alternatively, you can microwave it in short intervals, stirring in between to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of West African Stew contains roughly 564 calories, with 39g protein, 31g carbohydrates, and 32g fat. It is an excellent source of vitamin C (89% of the Daily Value) and protein (78% of the Daily Value), and a good source of vitamin A and dietary fiber. Note that it is relatively high in sodium, at 1827mg per serving (79% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different vegetables in this stew?
Absolutely! Feel free to incorporate other vegetables like carrots, spinach, or bell peppers based on your preference or what you have available. Just ensure they are cut into similar sizes for even cooking.
Is this stew spicy?
The spice level depends on the amount of hot red pepper you add. Start with a small amount and adjust according to your taste. If you're serving it to kids or those sensitive to spice, you might want to omit the hot red pepper or serve it on the side.
Can I make this stew ahead of time?
Yes, this stew actually tastes better the next day as the flavors meld together. You can make it a day in advance and store it in the refrigerator. Just reheat thoroughly before serving, and it will be just as delicious.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).