Peanuts & Pumpkin Stew

This African cuisine-inspired dish is a true classic combination of peanuts and pumpkin. The flavour is almost comparable to how filling this dish is (almost). This delicious stew is also very mason jar-friendly and can be stored in the fridge for 1 to 2 weeks and eaten slowly overtime. Just make sure that the seal is airtight.
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes


Servings: 4
  • 250 g
    brown rice or quinoa
  • 1 tbsp
    sunflower oil
  • 1
    onion shredded
  • 1 clove(s)
  • 1
    carrot diced
  • 1
    pumpkin (~600g) diced
  • 1 can(s)
    canned diced tomatoes 400g
  • 75 g
    peanut butter chunky
  • 2 tbsp
    soya sauce
  • 1 tbsp
    curry powder
  • 1/2 tsp
    chilli powder
  • 2 tsp
  • 500 ml
    veggie bouillon
  • 1 can(s)
    kidney beans 265g drained
  • 150 g
    garden peas frozen
  • 50 g
    dry roasted peanuts


  1. Cook the rice/quinoa according to the packaging.
  2. Heat up the oil in a pan and brown the onions for 3-5 minutes. Press the garlic on top using a garlic press. Add the carrots and pumpkin and let it cook for another 5 minutes, stirring throughout.
  3. Add the diced tomatoes, peanut butter, soya sauce, curry powder, chilli powder, parsley and bouillon. Mix it all well and put the heat on low and let it simmer for about 20 minutes. 5 minutes before the time is up, add the kidney beans and garden peas.
  4. Done! Serve the stew with the rice/quinoa and sprinkle peanuts on top (optional)


Tip: You can also buy pre-cut pumpkin at your local supermarket to save time on cutting. If you do so, make sure to half the amount of bouillon you use.


Courses: World Meals
Cuisines: Fusion
Difficulty: Level 2 (average)
Cooking time: 30-60 minutes
Season: Autumn
Number ingredients: 15-20 ingredients
Taste: Savory, Spicy
Preparation method: Stew, Stir-fry
Type of dish: Stew, Vegetable dish
Campaigns: VeggieChallenge