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Kale & Peanut Butter Stew (African Inspired)

Updated: Apr 30

You are probably here after reading the Superfood for Sailors article on Peanut Butter. If you are not I suggest you take a peak here as it will give you more of a reason to make this delicious Kale & Peanut Butter Stew.

Now you are on Team Peanut Butter, we share with you one of our Favourite Recipes From the Galley onboard Kahu, that uses this wonderous ingredient.  Our super simple-to-prepare and nutrient-rich African-inspired Kale & Peanut Butter Stew tastes so good, that it will probably become a regular on your boat too!

This could also be called superfood stew as together with the peanut butter the super greens that make up its base are packed full of nutrients such as easy-to-make fibre, antioxidants, calcium, vitamins C and K, and iron.

If you do not have kale don't worry spinach or chard will work just as well, and each brings its own list of impressive nutritional benefits.

We serve it with cous/cous, which quite frankly, is one of the best passage-making ingredients.  It is easy to prepare and versatile and ready in minutes with almost no cooking.  You can also serve it with rice, or bread such as pitta, naan, or delicious mashed potatoes.

On a boat, sometimes your nearest supermarket can be a gruelling overnight passage beating to windward.  Whilst I totally love this recipe I am not sure neither my family nor I would be prepared to do that. My tip for overcoming this is to get savvy with the alternatives and substitutes you can use. You will find the list of substitutes and alternatives for this recipe at the end.

What you will need to make this Stew and how to make it, step by step.

It is made in three very simple parts. The tomato salsa topping, literally 3 minutes, the stew takes about 10 minutes and the couscous which takes 5 minutes.

Ingredients for the whole recipe which serves four non-ravenous beings!

  • 2 Medium red onion

  • 2 Tomatoes

  • 1 bunch of Coriander

  • 2 heaped tbsps. of peanut butter

  • 1 tsp. agave/brown sugar/honey (if not vegan)

  • 3 garlic cloves

  • 2 tbsps. cooking oil

  • 350g Kale

  • 1 can of crushed or diced tomatoes

  • 1 Green pepper

  • 1 cup cous cous

  • 1 cup of boiling water

  • 1 tsp of Olive Oil/Plant-based butter or spread

Ingredients and method for part one, the Tomato Salsa Topping

  • 1 Medium Red Onion diced into small cubes

  • 2 Tomatoes diced into small cubes

  • A small bunch of Fresh Coriander finely chopped

  • Salt & Pepper to taste


  1. Dice the tomatoes and onion into small cubes in put them into a small bowl

  2. Finely chop the fresh coriander and add to the bowl

  3. Mix everything up and and a pinch of salt and pepper

  4. Set aside and get to work on the stew.

Ingredients and method for part two, the Peanut Butter Stew

  • 2 tbsps. cooking oil

  • 1 Medium Red Onion diced into small cubes

  • 3 Gloves of Garlic

  • 1 Green Pepper diced

  • 350g Kale

  • 1 can of crushed or diced tomatoes

  • 2 heaped tbsps. of peanut butter

  • 1/4 of veg stock cube or 1/4 tsp veg stock in powder form

  • A small bunch of Fresh Coriander finely chopped

  • Salt & Pepper to taste


  1. Dice the onion and crush and thinly slice the garlic and dice the green pepper

  2. Heat the oil in a large frying pan or pot and add the onion and garlic. Keep on a medium heat so as not to burn the garlic. after two minutes add the green pepper. Stirring to get even coverage.

  3. Finely chop the Kale into strips. If using Fresh Kale I suggest layering the leaves and then rolling them into a cigar-like shape it will make it easier to slice into strips.

  4. Add the Kale (or spinach or chard) handful by handful (I also suggest turning the heat down to low) it will wilt fairly quickly and will be easier to manage in the pan.

  5. Once you have added all the Kale then add the tin of diced tomatoes, and mix in well here you can higher the heat to medium.

  6. Add the peanut butter agave/brown sugar or honey and mix well.

  7. Crumble in the 1/4 stock cube, mix well and leave to simmer with a lid on.

  8. Taste for seasoning and adjust as required.

Ingredients and method for Part three, Cous-Cous

1 cup Couscous

1 cup boiling water

tsp of olive oil or plant-based butter or margarine

Salt and Pepper to taste


  1. Boil 1 cup of water in a pan.

  2. Just as it starts to boil add 1 cup of couscous, turn off the heat and cover, leave for a few minutes.

  3. Add the oil, Plant-based butter/margarine and mix with a fork. The cous cous grains should separate.

  4. Add salt & pepper to taste.

Serving Suggestions

We serve it with a sprinkle of coriander and crispy fried onion.

Alternatives and substitutes

Red onion: If you don´t have red onion you can use brown, yellow or even leek (leeks have a slightly milder flavour but work just as well)

Fresh Coriander: If you don´t have fresh coriander just omit it.  So why put it there in the first place? Coriander is there for the freshness and to contribute not only to the flavour profile of the dish but also to its visual appeal.

Tomatoes: can be tinned or fresh, you can even use 1 1/2 tbsps of tomato puree and vegetable stock if you are desperate.

Garlic: It is better fresh, but if you don’t have any onboard you can use garlic granules or dried garlic powder.

Kale: If you do not have kale don't worry spinach or chard will work just as well.

 Final note

I hope you enjoy preparing and eating this recipe as much as we do onboard Kahu. If you did make it then I would be delighted if you would click on the heart and leave a comment.

Bon Appetit!

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