Name: South African Pumpkin & Peanut Stew
Prep time: 35 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 tbsp olive oil; 1 medium yellow onion, diced; 3 cloves garlic, minced; 1 medium red bell pepper, diced; 1 small fresh chili (mild), finely chopped (or 1/2 tsp chili flakes); 1 1/2 lbs (700g) peeled pumpkin or butternut squash, cut into 1-inch cubes; 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp smoked paprika; 1/4 tsp ground cinnamon; 1/4 tsp ground black pepper; 1 tsp kosher salt (plus more to taste); 1 (14-oz) can diced tomatoes with juice; 1/2 cup creamy natural peanut butter; 2 1/2 cups vegetable broth (plus more if needed); 1 (15-oz) can chickpeas, drained and rinsed; 2 cups baby spinach leaves; Juice of 1/2 a lemon; 1/4 cup roasted pumpkin seeds (pepitas); 1/4 cup fresh cilantro leaves, chopped; Steamed rice or maize meal, for serving

South African Pumpkin & Peanut Stew

CrushedLemon1034

Inspired by the comforting stews of Southern Africa, this Pumpkin & Peanut Stew is a creamy, protein-rich, and vibrantly spiced vegetarian main. Roasted pumpkin (or butternut squash) simmers with tomatoes, mild chili, and warming spices, all enveloped in a luscious peanut butter broth. Chickpeas add extra heartiness, while spinach brings a pop of color and nutrition. Each bowl is finished with crunchy roasted pumpkin seeds and fresh cilantro, creating a beautiful contrast of textures and flavors. Perfect for cozy nights or meal prep, this dish is both nourishing and deeply satisfying.

Ingredients

Instructions

Heat olive oil in a large pot over medium heat. Add onion and sauté for 3 minutes until softened.
Stir in garlic, red bell pepper, and chili. Cook for another 2 minutes until fragrant.
Add cubed pumpkin, cumin, coriander, smoked paprika, cinnamon, black pepper, and salt. Stir to coat vegetables with spices.
Pour in diced tomatoes with their juice and stir to combine.
Mix peanut butter with a little of the vegetable broth in a small bowl to make a smooth paste, then add to the pot along with the remaining broth. Stir well.
Bring stew to a simmer. Cover and cook for 15-18 minutes, stirring occasionally, until pumpkin is tender.
Add chickpeas and spinach. Simmer uncovered for 4-5 minutes until spinach wilts and chickpeas are heated through.
Squeeze in lemon juice and adjust seasoning with salt and pepper as needed.
Serve hot over steamed rice or maize meal. Top each bowl with roasted pumpkin seeds and cilantro.