Sauce Arachide

Sauce Arachide

Soups & Stews • Africa

175
KCAL
9
PROTEIN (G)
8
CARBS (G)
12
FAT (G)
Data source: AfroCalorie
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About Sauce Arachide

Creamy peanut-tomato stew with lamb or fish over rice.

How to Make Sauce Arachide (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Sauce Arachide, also known as African Peanut Stew, is a beloved staple across West Africa. This hearty and flavorful stew combines creamy groundnut (peanut) paste with succulent chicken, fresh tomatoes, and aromatic spices, creating a beautifully rich and satisfying dish. Traditionally, Sauce Arachide is enjoyed with rice, millet, or fufu, making it a filling meal for families and gatherings. Its origins are deeply rooted in West African culinary traditions, reflecting the region's resourcefulness and the abundance of peanuts, which are a dietary cornerstone. The taste is robust yet comforting, with the nuttiness of peanuts perfectly complementing the tang of tomatoes and the warmth of ginger, garlic, and chili. Sauce Arachide stands out for its unique blend of savory and subtly sweet flavors, making it appealing to a wide range of palates. Its popularity extends beyond households to festive occasions, where it symbolizes hospitality and togetherness. For anyone seeking an authentic African stew, Sauce Arachide is a nutritious, satisfying, and culturally significant choice.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: peanuts

Ingredients(for 1 large bowl (about 400g) served with rice or millet)

  • 200g Chicken breast (skinless, boneless (can use thighs))
  • 1/3 cup Natural peanut butter (100% peanuts (groundnut paste))
  • 1 medium Onion (finely chopped)
  • 2 medium Tomatoes (fresh, diced)
  • 2 Garlic cloves (minced)
  • 1-inch piece Fresh ginger (peeled and grated)
  • 1 small Carrot (diced (optional, adds sweetness)) - optional
  • 1 small Red chili pepper (seeded and chopped (adjust to taste)) - optional
  • 1 tablespoon Vegetable oil (such as groundnut or sunflower oil)
  • 2 cups Low-sodium chicken broth (or water)
  • 1/2 teaspoon Salt (to taste)
  • 1/4 teaspoon Black pepper (freshly ground)
  • 1 cup Fresh spinach (chopped (optional, adds nutrients)) - optional

Instructions

  1. 1

    Heat vegetable oil in a large pot over medium heat. Add chopped onions and sauté until translucent, about 3 minutes.

    3 minutes

    Stir often to avoid burning and ensure sweetness.

  2. 2

    Add grated ginger, minced garlic, and chopped chili pepper (if using). Cook for 2 minutes until fragrant.

    2 minutes

    Reduce heat slightly to prevent garlic from browning.

  3. 3

    Add diced chicken and cook until lightly browned on all sides, about 5 minutes.

    5 minutes

    Do not overcrowd the pot; brown in batches if necessary.

  4. 4

    Stir in diced tomatoes and carrots. Cook for 3 minutes until tomatoes start to break down.

    3 minutes

    Use ripe, red tomatoes for best flavor.

Why This Dish is Healthy

This healthy African peanut stew is a wholesome choice thanks to its blend of high-quality protein, healthy unsaturated fats, and a variety of vegetables. Unlike heavy stews, this recipe uses minimal oil and lean chicken, making it weight-loss friendly. The combination of fiber-rich ingredients and low glycemic carbs helps in maintaining stable blood sugar levels, making it suitable for a balanced diet and for those seeking nutritious meal options.

Sauce Arachide is a balanced meal, rich in protein from lean chicken and peanut paste. Peanuts offer healthy fats, vitamin E, magnesium, and plant-based protein, supporting heart health and muscle repair. Onions, tomatoes, and spinach add dietary fiber, vitamin C, antioxidants, and essential minerals. The moderate use of oil and inclusion of vegetables make this dish nutrient-dense while keeping it light on calories. Opting for natural peanut butter ensures no added sugars or unhealthy fats.

Pro Tips

  • 💡Tip 1: Use natural, unsweetened peanut butter for authentic flavor and better nutrition.
  • 💡Tip 2: If you prefer a thicker stew, simmer a bit longer after adding the peanut butter.
  • 💡Tip 3: Garnish with chopped fresh coriander or parsley for a burst of freshness.

Storage & Serving

Store leftover Sauce Arachide in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat, adding a splash of water if needed to restore the creamy consistency. Suitable for freezing for up to 2 months.

Best served: Lunch

Nutrition Facts

NutrientPer 100g
Energy175.0 kcal
Protein9.0 g
Carbohydrates8.0 g
Total Fat12.0 g
Fiber3.0 g

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