This Crock Pot African Tomato Pumpkin Stew is a rich and nutritious recipe, which includes pumpkin and peanut butter. It’s a healthy twist on traditional stews, ready in about 7 hours and 25 minutes.
Crock Pot African Tomato Pumpkin Stew Ingredients
- ½ tablespoon olive oil
- 1 brown onion, finely chopped
- 2 cloves garlic, crushed
- 3 cm fresh ginger, grated
- 1½ teaspoons ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon cayenne pepper (optional)
- 400 g can diced tomatoes
- 250 g pumpkin, peeled and cubed (about 2 cm/.8 inch pieces)
- 100 g peanut butter
- 500 ml water
- 220 g baby spinach
- Optional toppings: peanuts, habanero chili
- To serve: cooked rice, boiled potatoes, or bread
How To Make Crock Pot African Tomato Pumpkin Stew
- Prep the aromatics: Add olive oil, chopped onion, garlic, and ginger directly into the crock pot.
- Add spices and base ingredients: Sprinkle in cumin, coriander, and cayenne (if using). Add diced tomatoes, pumpkin cubes, peanut butter, and water. Stir until well combined.
- Slow cook the stew: Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours, until pumpkin is tender.
- Blend the stew: Use an immersion blender to puree the stew until smooth (or leave it chunky if preferred).
- Add spinach: Stir in the baby spinach and cook on LOW for an additional 10–15 minutes until wilted.
- Serve: Top with chopped peanuts or sliced habanero chili, and serve with rice, bread, or potatoes.
Recipe Tips
- Can I make this stew spicy?
Yes, add habanero or more cayenne for heat. - What kind of peanut butter should I use?
Natural, unsweetened peanut butter is best for a savory result. - Is this stew vegan?
Yes, it’s completely plant-based and dairy-free. - How do I store leftovers?
Refrigerate in an airtight container for up to 3 days.
What To Serve With African Tomato Pumpkin Stew
Serve this stew with:
- Steamed rice
- Boiled or mashed potatoes
- Flatbread or crusty bread
- Quinoa or couscous
How To Store African Pumpkin Stew
Refrigerate: Store in a sealed container for up to 3 days.
Freeze: Freeze in batches for up to 2 months. Reheat gently on the stovetop or in the microwave.
African Tomato Pumpkin Stew Nutrition Facts
- Calories: 241 kcal
- Carbohydrates: 22g
- Protein: 11g
- Fat: 15g
- Saturated Fat: 3g
- Sodium: 300mg
- Potassium: 1028mg
- Fiber: 6g
- Sugar: 10g
- Calcium: 136mg
- Iron: 4mg
Nutrition information is estimated and may vary based on ingredients and cooking methods used.
FAQs
Can I use canned pumpkin instead of fresh?
Yes, though the texture will be smoother and may not require blending.
How do I make it nut-free?
Try sunflower seed butter or tahini as a substitute for peanut butter.
Can I add protein to this stew?
Chickpeas or lentils make a great addition for extra protein.
Does this stew freeze well?
Yes, it’s perfect for freezing in meal-prep portions.
Try More Recipes:
Crock Pot African Tomato Pumpkin Stew
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings10
minutes7
hours15
minutes241
kcalThis bold, creamy African-inspired stew blends pumpkin, tomatoes, and peanut butter for a rich, comforting dish perfect over rice or bread.
Ingredients
½ tbsp olive oil
1 chopped brown onion
2 garlic cloves, crushed
3 cm grated fresh ginger
1½ tsp ground cumin
1 tsp ground coriander
¼ tsp cayenne pepper (optional)
400 g can diced tomatoes
250 g pumpkin, cubed
100 g peanut butter
500 ml water
220 g baby spinach
Optional toppings: chopped peanuts, chili
To serve: rice, potatoes, or bread
Directions
- Add onion, garlic, ginger, spices, tomatoes, pumpkin, peanut butter, and water to crock pot.
- Cook on LOW 6–7 hours or HIGH 3–4 hours.
- Blend the stew until smooth.
- Stir in spinach and cook 10–15 more minutes.
- Serve with toppings and sides of choice.