West African Peanut Stew
Rich, earthy groundnut soup with bone-in chicken thighs slow-cooked in a tomato-peanut broth. One of the highest-protein recipes in the African volume — 58 grams per bowl.
West African Groundnut Cuisine
Peanut stew — known as groundnut soup across Ghana, Senegal, and Nigeria — is one of West Africa's most iconic dishes. Peanuts arrived in the region through Portuguese trade routes in the 16th century, and within generations they became the backbone of a culinary tradition that spans dozens of regional variations.
In Ghana it's called nkate nkwan; in Senegal, mafé. Each version carries the same core logic: slow-cooked protein, a peanut base that thickens as it simmers, and tomato acidity to cut through the richness. The result is a stew with more depth than you expect — and more protein than almost anything else on the table.
This recipe follows the Ghanaian tradition closely, using bone-in chicken thighs (which release gelatin into the broth during the long simmer), natural peanut butter with no added sugar, and a finishing hit of cayenne that you feel rather than taste.
Ingredients
- 1.2kg bone-in chicken thighs, skin-on
- 1 cup (250g) natural peanut butter
- 400g crushed tomatoes
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 cups chicken stock
- 2 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground coriander
- ½ tsp cayenne pepper
- 2 tbsp groundnut oil
- Salt to taste
- Fresh cilantro to serve
Timing
Instructions
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1Pat chicken thighs dry and season generously with salt and smoked paprika. Heat groundnut oil in a heavy Dutch oven or pot over high heat. Sear chicken skin-side down for 5–6 minutes until deeply golden. Flip and sear 3 more minutes. Remove and set aside — the skin builds the fond that flavours the whole stew.
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2Reduce heat to medium. In the same pot, sauté diced onion for 5 minutes, scraping up any browned bits. Add garlic and ginger, stir for 1 minute until fragrant. The aromatics should smell toasted, not burnt.
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3Add tomato paste and stir for 2 minutes — this caramelises the paste and removes the raw tin flavour. Pour in crushed tomatoes, chicken stock, coriander, and cayenne. Bring to a brisk simmer.
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4Whisk in peanut butter until fully dissolved into the broth — the sauce will turn a deep amber colour. Nestle the seared chicken back in, spooning sauce over the top. Cover, reduce to low, and cook for 35–40 minutes until chicken is fork-tender.
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5Remove chicken, shred the meat away from the bone (discarding bones and skin if preferred), and return meat to the pot. Taste and adjust salt. Serve over steamed white rice with fresh cilantro. Protein count is for the stew only — add rice macros separately.
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*These statements have not been evaluated by the Food and Drug Administration. Nutritional values are estimates based on standard ingredient databases and may vary depending on specific brands, preparation methods, and portion sizes. This content is for informational purposes only.
