Sweet Potato, Cauliflower and Peanut Stew

A warming bowl of delicious stew – sweet potato, cauliflower and peanuts a wonderful combination of nourishing vegetables.

Sweet potato, cauliflower and peanut stew

There is just something about the winter months that has me craving warming bowls of delicious, steaming vegetables that go beyond just lusting after the warmth.

There’s something almost nostalgic about prepping, cooking and ingesting big honking bowls of spiced ingredients that certainly hits the spot when the weather is cold and grey. And this one does just that–it hits the spot.

I’ve been wanting to create something like this for a while and now seems the perfect time to do so.

So, I introduce you all to my delicious and warming sweet potato, cauliflower and peanut stew–a wonderful combination of nourishing vegetables perfectly covered in a creamy nutty sauce, which is then topped with even more toasted nuts for extra crunch and oil that melts into the soup creating the most mouth-watering dish you will ever try.

You can eat this as it is, serve with fluffy quinoa or rice or with some quick and simple flatbreads (I have a quick step-by-step tutorial on how to make the best effortless flatbreads here) as they are the perfect vehicle for soaking up and scooping up all that gorgeously rich liquid.

The best part about this dish for me is that you are able to easily adjust the level of nuttiness in the stew based on your own preferences and personal taste. For me, I like it super peanutty (is that even a word?! It should be!)

I add in three heaped tablespoons to make it extra nutty and creamy–but you can easily add more or less depending on your desire or even swap out for almond or another nut or seed butter of your choice.

The base of the stew is velvety, which coats all the delicious vegetable chunks that float inside and make that belly happy and full. I wanted to create something that was a mixture between a soup and a stew, giving you the best of both worlds, something we all need when it comes to comfort food. More for less.

But this is no simple dish–even if it’s simple to make.

The flavours are perfectly combined to pack a punch of spice but be mellowed out with the nuts and creaminess of the butter, and then jazzed up with fresh herbs on the top–and not forgetting those all-important roasted and toasted nuts which are the perfect addition to a traditional crouton–same crunch, but on a completely different level.

The recipe is super simple to create and because it’s cooked all in one pan, makes the washing up a breeze!

I always make extra portions when creating this recipe because the flavours are even better the next day once they have developed and infuse all the wonderful components, plus it freezes and keeps really well, making it the perfect meal-prepping dish. Just portion out and freeze in jars or individual portions and thaw overnight in the fridge–it can be kept in the freezer for a few weeks.

It’s also super adaptable, meaning you can use up any leftover veggies in the fridge or swap out for your favourite ingredients.

If you want to omit the tomatoes, just add in a little extra stock with a pinch of sugar. Or use tinned in replacement of the fresh–just reduce the amount of liquid you add to the pot later.
Use soy or an extra 1tbsp of sea salt in replacement for tamari sauce.
Change the cauliflower for another vegetable–broccoli, all kinds of squashes, courgette or mushroom work great. Peppers also work very well, especially if they are roasted and charred beforehand.
Like a bit more heat in your dish? Add in extra chillies for a super spiced kick!
Swap the peanut butter for your favourite almond or other nut or seed butter.
Use ground cumin instead of cumin seeds if you can’t get your hands on them.
Replace the coconut milk and/or yoghurt with your favourite plant based alternative.
Toast some coconut instead of the added peanuts on top or combine them both together for a great alternative topping.

If you like this recipe, why not give one of my other soup recipes a try?
My Smokey Red Pepper and Lentil soup is perfect for lazy Sunday afternoons, especially if it’s a little grey outside.
My Creamy Mushroom Soup which is drizzled with Truffle Oil is made even more luxurious with the addition of Sourdough Toasts, which are the perfect little accompaniments to dip and delve into the creamy velvet soup.
And finally, my Moroccan Spiced Lentil and Chickpea Soup is a favourite for multiple reasons–you seriously need to try it!

Sweet potato, cauliflower and peanut stew

Sweet Potato, Cauliflower and Peanut Stew

A warming bowl of delicious stew - sweet potato, cauliflower and peanuts a wonderful combination of nourishing vegetables.
Prep time: 15 minutes
Cook time: 20 minutes
4 servings
5 from 1 vote


  • 6 shallots roughly chopped
  • 1 tbsp olive oil
  • 4 cloves garlic sliced
  • 1 tsp cumin seeds
  • 1 tsp turmeric
  • 6 to matoes chopped
  • 1 can organic light coconut milk
  • 1 cup water
  • 1 sweet potato peeled and cubed
  • 1 small cauliflower chopped
  • 1 tsp sea salt
  • 3 tbsp crunchy peanut butter
  • Juice 1/2 lime
  • 1 tsp tamari
  • Chilli flakes
  • Toasted peanuts
  • Coriander


  • Add the oil to a large pan with a lid and heat to a medium heat, then add in the shallots. Fry for approx 8-10 minutes until soft and browning.
  • Add in the garlic, cumin seeds & turmeric. Stir for a 30 seconds.
  • Add in the chopped tomatoes and cook for a further 5-6 minutes. Then add in the water, coconut milk, sweet potatoes and cauliflower.
  • Simmer for 20 minutes with the lid on until the sweet potatoes and cauliflower are tender.
  • Stir in the peanut butter, lime juice, tamari, chilli flakes, salt and pepper. Simmer for a couple of minutes.
  • Top with toasted peanuts and fresh coriander.

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44 Responses

  1. 5 stars
    So YUM and easily adaptable with any veges really! Could you please add the link or indicate the recipe for the step-by-step tutorial on how to make the best effortless flatbreads? Thanks a million! Nicola

  2. I have a big pot simmering right now. I didn’t have cauliflower so I added a big zucchini and baby Bella mushrooms. I also added some chopped kale for color. I just tasted it and it is Devine and I haven’t even gotten the PB or lime in yet. I can’t wait until tomorrows leftovers. Not sure if I’ll serve with some left over rice or add a can of chickpeas for added protein.. Trying to go with out meat on Fridays in lent and also do a meatless Monday. This may be reprised in the near future. I will garnish with the peanuts and cilantro but while I’m waiting I may toast a wee bit of coconut for additional garnish.

  3. Yum yum yum perfect winter stew. Added some spinach towards the end which added that bit of green my heart always desires this is definitely a keeper. Thanks Nikki

  4. Hi Niki,

    Just commenting on the recipe while eating a huge bowl of it!! All I can say is this dish has been the tastiest veggie dish in my life ever, and I think I could eat it like all year round 24-7. It’s got bags of flavour, fragrance and colour and I’m already planning on cooking it for my friends next time we invite them round. My husband has been the veggie spice-packed curries and stews master in our family.. haha, not anymore!!)) I definitely recommend this recipe to everyone, and a good bonus for me is that now I know how to use that damned jar of cumin seeds, as usually I only use them ground ))

    I actually modified the recipe as I didn’t have limes so used lemons, my cauliflower remained quite crunchy, that’s how I eat it anyway but for my husband next time I’ll try frozen as I think it will soften better. Also I added canned tomatoes instead of real ones and 2 cans of coconut milk as I love when my dish is smothered in it )) next time I’ll modify it by adding canned chickpeas, also I think some spinach can’t wait to wilt in there, and maybe mushrooms will add a lovely note, as well. Literally any veggies you’ve got in your fridge – throw ’em in and enjoy! Thank you Niki xx

  5. Hi Niki,

    Can I use cumin powder instead of the seeds? Also, I hate the flavor and smell of coconut!!! I know, I know…I’m ridiculous, hehehe…what can I sub the coconut milk with?

  6. I absolutely love this stew. It is so savory, flavorful and comforting. Plus it is an easy recipe to follow. Great directions!

    I substituted the peanut butter for almond butter and used squash instead of sweet potato. I also added spinach at the end and chicken for a little protein. I bet you could even use tofu to keep it vegetarian. Most importantly, your original recipe is wonderful and I know for sure, it will be a family favorite.

    Thanks again for sharing!

  7. Hi, in the directions when you talk about adding turmeric it says “turmeric coriander” is there supposed to be coriander added then also?

  8. Just made this and it’s amazing! I didn’t have fresh tomatoes so used a can instead and added some peas for extra protein. Super delicious!

  9. Made this meal this evening for dinner and had it with sticky rice. It was delicious! We like our food a little spicier, so I added more chilli. Thank you for this recipe, I’ll definitely make it again.

  10. Looks yummy although no one in the house likes cauliflower, what would you suggest as an alternative? Can not wait to make this x

    1. Hi Hagy
      Yes absolutely. You can use Soy or just 1tsp more sea salt.
      I think i missed in time for Passover – so sorry!
      Best wishes
      Niki x

  11. Thank you so much for this beautiful recipe Niki, I know it’s going to become a regular for me! It’s so easy, but so delicious. I actually had the leftovers for lunch and it tasted even better the next day which is always a winner for me! x

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