Soothing Sweet Potato & Peanut Stew

This is West African-inspired comfort food at its finest. It's rich, creamy, and deeply satisfying. The peanut butter makes the sauce silky and substantial. The sweet potato adds natural sweetness. It's vegan, but even dedicated meat-eaters go back for seconds.

Why it's gut-friendly: Sweet potatoes are packed with soluble fibre and vitamin A. Peanuts (in moderation) provide healthy fats and protein. Ginger and cumin are anti-inflammatory. It's a fibre-rich, gut-loving meal that feels indulgent.

Ingredients (Serves 4):

• 1 tbsp coconut oil
• 1 onion, finely chopped (omit for low FODMAP)
• 1 tbsp fresh ginger, grated
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ tsp cayenne pepper (optional, omit if sensitive)
• 2 large sweet potatoes, peeled and chopped into chunks
• 1 x 400g tin of chopped tomatoes
• 1 x 400g tin of chickpeas, rinsed and drained
• 500ml vegetable stock
• 3 tbsp smooth peanut butter (the kind with no added sugar)
• A large handful of spinach
• Juice of ½ lime
• Salt
• Cooked brown rice and crushed peanuts to serve

Method:

1. Heat the coconut oil in a large pot over medium heat. Add the onion (if using) and cook for 5 minutes until soft.
2. Add the ginger, cumin, coriander, and cayenne (if using). Cook for 1 minute until fragrant.
3. Add the sweet potatoes, chopped tomatoes, chickpeas, and stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the sweet potato is tender.
4. In a small bowl, mix the peanut butter with a ladleful of the hot broth to loosen it, then stir back into the stew.
5. Simmer for another 5 minutes. Stir in the spinach and let it wilt.
6. Remove from heat. Squeeze in the lime juice and season with salt.
7. Serve in deep bowls with brown rice, scattered with crushed peanuts.