This hearty vegan stew is a satisfying meal in a bowl: lentils and sweet potatoes simmered in a creamy tomato and peanut butter sauce, filled with cozy spices and seasonal vegetables. Vegan peanut stew is a comforting, plant-based dinner that’s simple to make and perfect for chilly nights.
When temperatures dip, a warm bowl of stew hits the spot. I especially enjoy meatless versions like this peanut stew, a classic vegan no-beef stew, or a spiced chickpea stew. These plant-based stews are filling, flavorful, and ideal for an easy weeknight dinner or make-ahead meal.
- Comforting, hearty stew with lentils and sweet potato
- Easy one-pot dinner
- Simple pantry and fridge ingredients
- Built on flavorful aromatics and cozy spices
- Keeps well and reheats nicely for meal prep
- Plant-based dinner that even meat eaters will enjoy
Ingredient Notes
- Sweet potato: swap with cubed winter squash (butternut or acorn) if preferred.
- Kale: substitute with collards, chard, or another hearty leafy green.
- Parsnips: replace with turnips, rutabaga or carrots if needed.
- Lentils: brown or green lentils hold their shape best; red lentils will break down and thicken the stew more.
- Vegetable broth: use a low-sodium, additive-free broth for the cleanest flavor; homemade vegetable broth also works well.
Step by Step
Prep all ingredients before you start so everything is ready at the stove: dice vegetables, grate ginger, chop garlic, rinse lentils, and slice the kale. A heavy soup pot or Dutch oven is ideal for even cooking and easy stirring.
- Dice one sweet onion.
- Scrub and dice sweet potatoes into small cubes.
- Peel and dice parsnips.
- Trim and break cauliflower into florets.
- Grate fresh ginger and roughly chop garlic.
- Rinse and drain green or brown lentils.
- Stack kale leaves and thinly slice or chop.
Heat a large pot or Dutch oven over medium. Sweat the diced onion in a tablespoon or two of olive oil, or a splash of vegetable broth or water, until translucent. Add grated ginger, garlic, cumin, cinnamon, crushed red pepper and salt, stirring constantly until fragrant (about 1 minute).
If the pan gets dry while toasting the spices, add a tablespoon of liquid to deglaze and keep the aromatics from burning.
Add the sweet potatoes, parsnips, cauliflower and rinsed lentils. Stir to coat the vegetables in the spiced onion mixture.
Pour in a 28-ounce can of crushed tomatoes and stir to combine.
Add 4 cups of vegetable broth, stir well, bring to a boil, then reduce heat and simmer for 20 minutes.
Stir in the chopped kale, then simmer another 10 minutes until the vegetables are tender and the kale is wilted.
After the veggies are tender, stir in 1/2 cup peanut butter, 2 teaspoons maple syrup and 1 teaspoon lemon juice. Mix until the peanut butter is fully incorporated and the sauce is creamy.
Taste and adjust seasoning—add more salt, pepper or crushed red pepper to suit your preference.
Optional: For a thicker, creamier texture, puree about one-quarter of the stew with an immersion blender or in a countertop blender, then stir the puree back into the pot.
Stir to combine and serve garnished with chopped peanuts, fresh cilantro or parsley, and extra crushed red pepper if you like heat.
Debra’s Pro Tips
- Serve with vegan dinner rolls or crusty bread to soak up the sauce.
- Stir occasionally while the stew simmers to prevent sticking.
- This stew tastes even better the next day—prepare in advance for easy meal prep.
- If the stew is too thick, stir in an additional 1/4 cup vegetable broth to loosen it.
Serving and Storage
- Store in an airtight container in the refrigerator for up to one week, or freeze for up to three months.
- For freezer storage, use freezer-safe bags or jars and leave a couple inches of headspace for expansion.
- To reheat, warm gently on the stovetop over medium-low heat, adding a splash of water or broth if needed.
- To take it on the go, preheat a thermos with boiling water, pour out the water, then add hot stew.
- Serve over dairy-free mashed potatoes, cauliflower rice, or plain rice for a complete meal.
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📖 Recipe
Hearty Vegan Stew with Peanut Butter and Lentils
Equipment
- Large soup pot or Dutch oven
- Microplane or grater for ginger
- Immersion blender or countertop blender (optional)
Ingredients
- 1 sweet onion, diced
- 1 tablespoon grated ginger (about a 1″ piece)
- 4 cloves garlic, roughly chopped
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon crushed red pepper (adjust to taste)
- 1/2 teaspoon coarse sea salt (adjust to taste)
- 1 lb sweet potatoes, scrubbed and diced
- 1/2 lb parsnips, peeled and diced
- 1/4 head cauliflower, cut into florets (about 2 cups)
- 1/2 cup green or brown lentils, rinsed and drained
- 1 (28-ounce) can crushed tomatoes
- 4 cups vegetable broth
- 2 cups chopped kale
- 2 teaspoons maple syrup
- 1 teaspoon lemon juice
- 1/2 cup peanut butter (smooth or crunchy)
Instructions
- Prepare vegetables: Dice the onion, scrub and cube the sweet potatoes, peel and dice parsnips, cut cauliflower into florets, grate ginger and chop garlic, rinse lentils, and thinly slice the kale.
- Heat a large pot or Dutch oven over medium heat. Sweat the onion in a little olive oil or a splash of broth until translucent (about 3 minutes). Add ginger, garlic, cumin, cinnamon, crushed red pepper and salt; stir until fragrant (about 1 minute).
- Add sweet potatoes, parsnips, cauliflower and lentils. Stir to coat with the spiced aromatics. Pour in crushed tomatoes and vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes.
- Stir in the chopped kale and simmer another 10 minutes, until the vegetables are tender and the kale is wilted.
- Mix in peanut butter, maple syrup and lemon juice until the sauce is smooth. Adjust seasoning with salt or extra crushed pepper.
- Optional: For a thicker texture, puree about one-quarter of the stew with an immersion blender or in a countertop blender and stir it back into the pot.
- Serve hot, garnished with chopped peanuts, cilantro or parsley, and extra crushed red pepper if desired.
Notes
I use approximate volumes to give a frame of reference; this recipe is forgiving—use the whole onion, the full piece of ginger, and the vegetables listed without stressing exact cup measurements. Garnish ideas: chopped peanuts, cilantro, extra crushed red pepper or sliced jalapeño for more heat. Serve over rice, cauliflower rice, or with vegan rolls to soak up the sauce.
Nutrition (approx.)
- Calories: 323 kcal
- Carbohydrates: 44 g
- Protein: 12 g
- Fat: 12 g
- Fiber: 12 g
- Sodium: 354 mg
- Potassium: 820 mg
- Vitamin A and Vitamin C: notable amounts from sweet potatoes and kale
Nutrition calculations are estimates. For the most accurate results, calculate nutrition using the exact brands and quantities you use.