Ainsley Harriott Sweet Potato and Peanut Stew Recipe

Name: Ainsley Harriott Sweet Potato and Peanut Stew Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Ingredients: 2 tbsp coconut oil (or olive oil); 1 red onion (roughly chopped); 3 garlic cloves (minced); 4 cm fresh root ginger (peeled and finely chopped); 1 Scotch bonnet chilli (left whole — or 1 red chilli finely chopped for less heat); 1 tsp sweet paprika (heaped, unsmoked); 0.5 tsp ground turmeric; 5 cloves (ground); 2 bay leaves; 700 g sweet potato (peeled and cut into large chunks); 1 red pepper (deseeded and cut into chunks); 227 g tin chopped tomatoes; 1 tbsp tomato purée; 400 g tin black-eyed peas or black beans (drained and rinsed); 150 g crunchy peanut butter; 350 ml vegetable stock (up to 400ml if needed); 180 g baby spinach leaves; 2 tbsp fresh coriander (chopped, plus extra leaves for garnish); 0.5 lemon (for squeezing); sea salt and freshly ground black pepper (to taste)

Jump to Recipe Print Recipe

This Ainsley Harriott Sweet Potato and Peanut Stew is the kind of soul-warming, one-pot wonder that proves you don’t need meat to make something truly spectacular. Packed with smoky spices, creamy peanut butter, hearty black-eyed peas, and sweet chunks of potato all simmered together in a rich, velvety sauce — this vegan Caribbean stew from Ainsley’s Good Mood Food series is bold, comforting, and ready in under an hour. It’s the recipe that will make you fall in love with plant-based cooking all over again.

Ainsley Harriott Sweet Potato and Peanut Stew Ingredients
How To Make Ainsley Harriott Sweet Potato and Peanut Stew
Recipe Tips
What To Serve With Ainsley Harriott Sweet Potato and Peanut Stew
How To Store Sweet Potato and Peanut Stew
Make It Your Own — Creative Twists
Ainsley Harriott Sweet Potato and Peanut Stew Nutrition Facts
FAQs (Frequently Asked Questions)
- You Might Also Like

Ainsley Harriott Sweet Potato and Peanut Stew Ingredients

For the Stew:

2 tbsp coconut oil (or olive oil)
1 red onion, roughly chopped
3 garlic cloves, minced
4cm piece of fresh root ginger, peeled and finely chopped
1 Scotch bonnet chilli, left whole (or 1 red chilli, finely chopped for less heat)
1 heaped tsp sweet paprika (unsmoked)
½ tsp ground turmeric
5 cloves, ground
2 bay leaves
700g sweet potato, peeled and cut into large chunks
1 red pepper, deseeded and cut into chunks
1 x 227g tin chopped tomatoes
1 tbsp tomato purée
1 x 400g tin black-eyed peas or black beans, drained and rinsed
150g crunchy peanut butter
350–400ml vegetable stock
180g baby spinach leaves
2 tbsp chopped fresh coriander, plus extra leaves for garnish
½ lemon, for squeezing
Sea salt and freshly ground black pepper

How To Make Ainsley Harriott Sweet Potato and Peanut Stew

Time needed: 50 minutes

Step 1 — Soften the Onion

Heat the coconut oil in a heavy-based lidded saucepan or Dutchie pot over a medium heat. Add the red onion and cook for 4–6 minutes, stirring occasionally, until softened but not coloured. You want the onion sweet and translucent, not browned.

Step 2 — Build the Spice Base

Add the minced garlic, chopped ginger, whole Scotch bonnet chilli, paprika, turmeric, ground cloves, and bay leaves. Stir everything together and cook for a further 2 minutes until the spices become fragrant and the kitchen smells incredible. Add a small splash of water if anything starts to stick to the base of the pot.

Step 3 — Add the Sweet Potato and Pepper

Add the sweet potato chunks and red pepper pieces to the pot. Stir well to coat everything in the spiced onion base and cook for 2–3 minutes, allowing the vegetables to absorb all those gorgeous flavours before the liquid goes in.

Step 4 — Bring It Together

Stir in the chopped tomatoes, tomato purée, black-eyed peas, crunchy peanut butter, and 350ml of the vegetable stock. Mix everything until the peanut butter has fully dissolved into the sauce and the stew looks rich and combined. Season generously with salt and black pepper.

Step 5 — Simmer Until Tender

Cover the pot with a lid and reduce the heat to low-medium. Gently simmer for 20–25 minutes, stirring now and then to prevent anything from sticking to the base. The sweet potato should be completely tender, and the sauce beautifully thick and glossy. Add the remaining stock if the stew looks too thick.

Step 6 — Finish and Serve

Remove the lid and stir in the baby spinach leaves until just wilted — this takes about 1–2 minutes. Stir through the chopped coriander and finish with a generous squeeze of fresh lemon juice. Taste and adjust the seasoning. Remove the whole Scotch bonnet chilli and the bay leaves before serving. Ladle into bowls, scatter over extra coriander leaves, and serve piping hot with your favourite grains or warm roti.

Recipe Tips

Use Crunchy Peanut Butter, Not Smooth. Ainsley specifically recommends crunchy peanut butter for this recipe. The little bits of peanut add a wonderful texture contrast to the soft, creamy sweet potato. If you only have smooth, it will still work beautifully — but crunchy is the way to go for the authentic experience.

The Whole Scotch Bonnet Trick Leaving the Scotch bonnet chilli whole and intact in the stew is Ainsley’s clever technique for getting that incredible fruity Caribbean heat without making the dish too fiery to eat. The flavour infuses into the sauce without the intense burn you’d get from chopping it. Just be sure to remove it before serving — and don’t pierce it during cooking!

Don’t Rush the Onion. Taking 4–6 full minutes to properly soften the onion at the beginning builds the sweet, mellow base that the whole stew relies on. Rushing this step results in a sharper, more raw flavour in the finished dish.

Dutchie Pot vs Regular Saucepan: A heavy-based Dutch oven or Dutchie pot gives the best result for this stew because it distributes heat evenly and prevents hot spots that can catch the peanut butter and burn it. A thick-bottomed saucepan works well too — just keep the heat low and stir regularly.

Make It Even Better Tomorrow. Like all great stews, this one genuinely improves overnight. The spices deepen, the peanut butter mellows, and every ingredient gets better acquainted. If you can resist eating it all at once, it’s even more magnificent the next day.

Ainsley Harriott Sweet Potato and Peanut Stew Recipe

This Ainsley Harriott Sweet Potato and Peanut Stew is a rich, vegan Caribbean one-pot packed with smoky spices, crunchy peanut butter, hearty black-eyed peas, and tender sweet potato — all simmered in a beautifully thick, glossy sauce. Ready in under an hour and guaranteed to become a family favourite.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 35

Total Time 50

Course Main Event

Cuisine Caribbean

Servings 4 servings

Calories 385 kcal

Equipment

Heavy-Based Lidded Saucepan or Dutchie Pot
Large Mixing Spoon or Wooden Spoon
Chopping Board
Sharp Knife

Ingredients

For the Stew

2 tbsp coconut oil or olive oil
1 red onion roughly chopped
3 garlic cloves minced
4 cm fresh root ginger peeled and finely chopped
1 Scotch bonnet chilli left whole — or 1 red chilli finely chopped for less heat
1 tsp sweet paprika heaped, unsmoked
0.5 tsp ground turmeric
5 cloves ground
2 bay leaves
700 g sweet potato peeled and cut into large chunks
1 red pepper deseeded and cut into chunks
227 g tin chopped tomatoes
1 tbsp tomato purée
400 g tin black-eyed peas or black beans drained and rinsed
150 g crunchy peanut butter
350 ml vegetable stock up to 400ml if needed
180 g baby spinach leaves
2 tbsp fresh coriander chopped, plus extra leaves for garnish
0.5 lemon for squeezing
sea salt and freshly ground black pepper to taste

Instructions

Soften the onion: Heat the coconut oil in a heavy-based lidded saucepan or Dutchie pot over a medium heat. Add the red onion and cook for 4–6 minutes, stirring occasionally, until softened but not coloured.
Build the spice base: Add the minced garlic, chopped ginger, whole Scotch bonnet chilli, paprika, turmeric, ground cloves, and bay leaves. Stir and cook for a further 2 minutes until fragrant. Add a small splash of water if anything starts to stick.
Add the vegetables: Add the sweet potato chunks and red pepper pieces to the pot. Stir well to coat everything in the spiced onion base and cook for 2–3 minutes.
Bring it together: Stir in the chopped tomatoes, tomato purée, black-eyed peas, crunchy peanut butter, and 350ml of vegetable stock. Mix until the peanut butter has fully dissolved into the sauce. Season generously with salt and black pepper.
Simmer until tender: Cover the pot with a lid and reduce the heat to low-medium. Gently simmer for 20–25 minutes, stirring occasionally to prevent sticking. The sweet potato should be completely tender and the sauce beautifully thick. Add the remaining stock if needed.
Finish and serve: Stir in the baby spinach until just wilted (1–2 minutes). Add the chopped coriander and a generous squeeze of fresh lemon juice. Taste and adjust seasoning. Remove the whole Scotch bonnet and bay leaves. Garnish with extra coriander leaves and serve piping hot with rice, roti, or couscous.

Notes

Peanut butter: Use crunchy peanut butter for extra texture — smooth works too but crunchy is Ainsley’s preference for this recipe.

Heat level: Leaving the Scotch bonnet whole gives a warm Caribbean flavour without intense heat. Remove before serving. For a milder stew, swap for a whole mild chilli instead.

Make ahead: This stew tastes even better the next day as the flavours deepen overnight. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Too thick? Add a splash of vegetable stock when reheating. Too thin? Simmer uncovered for the last 10 minutes or mash a few chunks of sweet potato against the side of the pot to thicken naturally.

Keyword Ainsley Harriott, Ainsley Harriott Recipe, Ainsley Harriott Recipes, Caribbean Recipe, chef ainsley, chef ainsley harriott, Easy Dinner, Family Dinner, Good Mood Food, One Pot, Recipes, Sweet Potato, Vegan Recipe

What To Serve With Ainsley Harriott Sweet Potato and Peanut Stew

This rich, flavour-packed stew deserves equally great accompaniments to soak up that gorgeous sauce:

Rice and Peas — The classic Caribbean pairing. Creamy coconut rice with kidney beans or black-eyed peas is the ideal match for this stew. The rice soaks up the peanut sauce perfectly.

Warm Roti or Flatbreads — Ainsley often serves this with roti and it’s easy to see why. Tearing off a piece of warm flatbread and dragging it through the thick, glossy sauce is one of life’s simple pleasures.

Jollof Rice — For a West African twist that works beautifully with the peanut butter base, a bowl of smoky jollof rice alongside this stew is absolutely stunning.

Plain Steamed Couscous — Quick, light, and perfect for soaking up every drop of the sauce. Ainsley’s own range of flavoured couscous — particularly the Moroccan Medley — works wonderfully here.

Plantain — Sweet, soft fried plantain slices bring a gorgeous sweetness that balances the spice and earthiness of the stew. Don’t skip this if you can find ripe plantains.

Crusty Bread — For a more casual, midweek approach, thick slices of crusty sourdough or a warm baguette are all you need to make this a complete meal.

How To Store Sweet Potato and Peanut Stew

Refrigerator: Allow the stew to cool completely before transferring to an airtight container. It will keep in the fridge for up to 4 days. The flavours actually improve significantly after 24 hours as everything continues to develop — don’t be surprised if day two is even better than day one.

Freezer: This stew freezes exceptionally well. Portion it into freezer-safe containers or heavy-duty freezer bags and freeze for up to 3 months. Thaw overnight in the fridge before reheating. It’s worth making a double batch specifically to freeze — future you will be very grateful.

Reheating: Gently reheat in a saucepan over a medium-low heat, stirring regularly. You will likely need to add a generous splash of vegetable stock or water as the stew thickens considerably in the fridge. Heat until piping hot throughout before serving.

Note: The spinach can lose its vibrant colour after storing, but the flavour is completely unaffected. If you want a fresher look, stir in a handful of fresh spinach when reheating.

Make It Your Own — Creative Twists

The Peanut Butter Chicken Version 🍗

If you’re not cooking for vegans, adding chicken transforms this into an even heartier, protein-packed meal. Use boneless chicken thighs cut into chunks — brown them first before adding the onion, then follow the recipe as normal. Chicken thighs stay wonderfully juicy throughout the long simmer, making them perfect for this style of stew.

The Extra Smoky Version 🌶️

Swap the sweet paprika for smoked paprika and add a teaspoon of chipotle paste along with the tomatoes for a deeply smoky, slightly barbecue-tinged version of this stew that is absolutely addictive. The smokiness plays beautifully against the sweetness of the potato.

The Butternut Squash Swap 🎃

Butternut squash makes a brilliant alternative or addition to the sweet potato. Use half sweet potato and half squash for a stew that’s even richer and creamier. The squash breaks down slightly more than the potato, naturally thickening the sauce further.

The Slow Cooker Version 🥘

To make this in a slow cooker, sauté the onion, garlic, ginger, and spices on the hob first — this step is non-negotiable for developing the flavour base. Transfer everything to the slow cooker, add all remaining ingredients except the spinach and coriander, and cook on LOW for 6–7 hours or HIGH for 3–4 hours. Stir in the spinach and coriander for the last 20 minutes of cooking.

Ainsley Harriott Sweet Potato and Peanut Stew Nutrition Facts

(Per serving, based on 4 servings)

Nutrient	Amount
Calories	385 kcal
Protein	14g
Carbohydrates	42g
Fat	19g
Saturates	5g
Fibre	9g
Sugar	14g
Salt	0.9g

FAQs (Frequently Asked Questions)

Is Ainsley Harriott’s Sweet Potato and Peanut Stew vegan?

Yes, this recipe is completely vegan. Every single ingredient — from the coconut oil to the black-eyed peas and vegetable stock — is entirely plant-based. It’s one of Ainsley’s most loved vegan recipes and proof that plant-based cooking can be every bit as satisfying and flavourful as meat-based dishes.

Can I use smooth peanut butter instead of crunchy?

You can absolutely use smooth peanut butter and the stew will still be delicious. The difference is purely textural — crunchy peanut butter adds extra bite and little flecks of peanut throughout the sauce, which Ainsley loves. If smooth is all you have, add a small handful of roughly chopped roasted peanuts at the end as a garnish for a similar effect.

What can I use instead of black-eyed peas?

Black beans are listed as an alternative in the original recipe and work brilliantly. Chickpeas are another excellent option, adding a slightly firmer texture. Butter beans are wonderful too, and they break down slightly during cooking to help thicken the sauce naturally.

My sauce is too thin — how do I thicken it?

If your stew is looking looser than you’d like, simply remove the lid for the last 10 minutes of cooking and allow it to reduce. You can also mash a few pieces of sweet potato against the side of the pot — the starch releases and thickens the sauce beautifully without any additional ingredients needed.

How spicy is this stew?

Using a whole, uncut Scotch bonnet left intact throughout the cooking gives the stew a warm, fruity heat that’s present but not overwhelming for most people. If you’re sensitive to heat, swap it for a whole mild chilli instead. If you love serious heat, go ahead and finely chop the Scotch bonnet — but be warned, it will be fiery!

Can I make this without a dutch oven?

Absolutely. A heavy-based saucepan, a deep frying pan with a lid, or a regular Dutch oven all work perfectly. The key is a thick base that distributes heat evenly. Avoid thin-based pans as the peanut butter can catch and burn.

💬 “This is a hearty vegan version of one of my favourite one-pots — peanut butter is a fantastic ingredient for flavouring and thickening stews. Simple to make and yet incredibly flavourful.” — Ainsley Harriott, Good Mood Food

Ainsley Harriott Sweet Potato and Peanut Stew Recipe

Table of contents

Ainsley Harriott Sweet Potato and Peanut Stew Ingredients