Pumpkin peanut stew

This is a West African dish made with peanut butter. With pumpkin as the main ingredient it is perfect for autumn and the peanut butter makes it wonderfully creamy. This dish is vegan, but you can also add chicken if you like.


  • 250 grams brown rice

  • 1 tablespoon of coconut oil

  • 1 onion, finely chopped

  • 500 grams chicken breast, diced

  • 1 clove of garlic

  • 1 carrot, diced

  • 1 butternut squash (about 600 grams), diced

  • 1 can diced tomatoes in juice (400 grams)

  • 75 grams of chunky peanut butter

  • 2 tablespoons of soy sauce

  • 1 tablespoon of curry powder

  • ½ teaspoon of chili powder

  • 2 teaspoons of parsley

  • 500 ml of organic vegetable stock

  • 1 can kidney beans (drained weight 265 grams), drained

  • 150 grams of garden peas (frozen)

  • 50 grams of dry roasted peanuts


  1. Cook the rice according to the instructions on the package.

  2. Heat the oil in a pan and briefly fry the onion until it is translucent. Crush the garlic and add to the pan. Do not let it get too hot, otherwise it will become bitter.

  3. Add the carrot, pumpkin, chili powder, curry and parsley. Briefly fry.

  4. Add the chopped tomatoes, peanut butter, soy sauce and stock. Stir well, bring to a boil, reduce the heat to low and simmer for 20 minutes.

  5. In the last 5 minutes, add the kidney beans and garden peas.

Serve the stew with rice. Sprinkle some peanuts on top as a garnish.

If using frozen chunks of pumpkin, halve the amount of stock.

Enjoy your meal!