Instant Pot Spicy Sweet Potato Peanut Stew

Hearty and rich, with the right amount of spice, this stew combines fragrant spices with heart-healthy whole food ingredients to create a delicious, filling and healthy stew.

Course Soup

Cuisine Vegan

Prep Time 15

Cook Time 20

Total Time 35

Servings

Calories 289kcal

Author Gary White

Ingredients

3 tablespoon olive oil
½ cup yellow onions diced
2 ¼ teaspoon sea salt divided
2 tablespoon garlic minced
1 tablespoon fresh ginger grated on microplane
1 ½ teaspoon ground cloves
1 teaspoon cayenne pepper
2 teaspoon ground cumin
5 cups vegetable broth
½ cup natural creamy peanut butter
¼ cup honey or pure maple syrup
4 cups sweet potatoes peeled, roughly chopped
2 cups carrots peeled, roughly chopped
16 oz kale roughly chopped, stems removed

Instructions

Using sauté setting – Add onions, oil, and ¼ teaspoon of salt to pot and cook for 3-4 minutes, until onions are soft and translucent.
Then add garlic and ginger and cook for 1 minute, stirring frequently.
Next, add cloves, cayenne, and cumin and cook for about a minute longer, stirring constantly, until toasted and very fragrant.
Continuing on sauté for now – add broth, peanut butter, maple syrup, and 2 teaspoons of salt to pot and mix well. Make sure to scrape up any bits that may be stuck to the bottom of the bottom, although there shouldn’t be much, if any.
Add sweet potatoes and carrots to pot, followed by kale. You will probably need to pack the kale into the pot, but it will wilt down really quickly once the cooking begins, so this is okay.
Lock lid and cook for 5 minutes at high pressure. Once cook time is complete, allow pressure to release naturally for 10 minutes, then quick-release remaining pressure.
Give stew and give mix and serve, either by itself, or over rice or quinoa.

Video

Notes

This stew reheats well, making it perfect for leftovers or even as a freezer meal.

EXPERT TIPS

Adjust the cayenne to personal taste. If you prefer a mildly spicy stew, use ¼ teaspoon of cayenne or omit completely. We use a full teaspoon, as we enjoy spicy foods.
To make this oil-free, add ¼ cup broth along with the onions, garlic and ginger. Sauté until most of the liquid has evaporated, then add the spices and continue cooking until fragrant.
To make this vegan, substitute maple syrup or agave nectar for the honey.
You can use minced or grated ginger; but I recommend fresh grated ginger using a microplane grater.

FAQS

Can I use ground ginger instead of fresh? Yes, however I highly recommend fresh ginger whenever possible. Fresh ginger root is available in the produce section of most stores. The freshness is hard to replicate with dried ground ginger. When using ground ginger, reduce the amount to ¼ teaspoon.

You can also use minced ginger in a jar, which measures equally with fresh. However, it should be noted that jarred ginger contains small amounts of additional ingredients, such as sugar.

What kind of peanut butter do I need for this recipe? We use Smucker’s Creamy Natural Peanut Butter, but any natural peanut butter will work. Check the ingredient list. Peanuts and salt should be the only ingredients listed. If you use a peanut butter that contains sugar, you may want to reduce the amount of honey or maple syrup used in the recipe.

Can I use spinach instead of kale? Yes, however do not add the spinach to the pot before cooking. Instead, add the spinach once the cook time is complete and allow to wilt in the residual heat.

Nutrition