G-Nut Paste Stew
Soups & Stews • Africa
About G-Nut Paste Stew
Ugandan groundnut paste stew enriched with chicken or smoked fish — served over matoke or rice.
How to Make G-Nut Paste Stew (Traditional & Healthy Version)
G-Nut Paste Stew is a cherished East African dish, especially popular in Uganda and neighboring regions. This hearty stew features a rich, creamy peanut (often called 'groundnut' or 'g-nut') base, simmered with tender chicken and fresh vegetables. Known for its nutty aroma and velvety texture, G-Nut Paste Stew is a staple in many African homes, offering both comfort and robust flavor. The combination of groundnut paste and lean meat creates a balanced, deeply satisfying meal that’s perfect for sharing with family or friends. Traditionally enjoyed during gatherings or as a wholesome everyday meal, this stew showcases the importance of peanuts in African cuisine. The recipe is naturally gluten-free, packed with protein, and adaptable to diverse dietary needs. Its savory-sweet profile, enhanced by aromatic spices and fresh produce, makes it a delicious and nourishing choice for those seeking authentic African flavors without excess calories. For an international audience, G-Nut Paste Stew is a wonderful introduction to Africa’s rich culinary heritage, offering both taste and nutrition in every bite.
Ingredients(for 1 large bowl (about 350g) per serving)
- 200g Skinless chicken breast (cubed)
- 1/2 cup Groundnut paste (peanut butter) (unsweetened, natural)
- 1 medium Onion (finely chopped)
- 2 medium Tomato (diced)
- 1 cup Fresh spinach (roughly chopped) - optional
- 2 Garlic cloves (minced)
- 1 tsp Ginger (fresh, grated)
- 1 small Red chili (finely chopped, to taste) - optional
- 1 tbsp Vegetable oil (preferably sunflower or canola)
- 1/2 tsp Salt (or to taste)
- 1/4 tsp Black pepper (freshly ground)
- 1.5 cups Water or low-sodium chicken broth
Instructions
- 1
Heat the vegetable oil in a large saucepan over medium heat. Add the chopped onions and sauté until translucent.
3 minutes
Sauté onions slowly to bring out natural sweetness and depth of flavor.
- 2
Add the minced garlic, grated ginger, and chili (if using). Stir and cook for another minute until fragrant.
1 minute
Do not burn the garlic; lower heat if necessary.
- 3
Add the cubed chicken. Stir to mix and let it brown lightly on all sides.
4 minutes
Browning locks in the juices and enhances flavor.
- 4
Add diced tomatoes and cook until softened, about 3 minutes. The tomatoes will release their juices.
3 minutes
Stir occasionally to prevent sticking.
Why This Dish is Healthy
This African stew is a healthy choice due to its balance of lean protein, complex carbohydrates, and healthy fats. It uses whole, minimally processed ingredients and can be adapted for various dietary needs. Unsweetened groundnut paste provides sustained energy and satiety, while the abundance of vegetables ensures a rich supply of antioxidants and critical nutrients.
G-Nut Paste Stew is rich in lean protein from chicken and healthy unsaturated fats from groundnuts, making it nourishing and filling. The addition of spinach, tomatoes, and onions provides essential vitamins A, C, K, and minerals like potassium and magnesium. Groundnuts are a good source of fiber and plant-based protein, while the stew is naturally low in saturated fat, supporting heart health and steady energy levels.
Pro Tips
- 💡Tip 1: Use freshly made groundnut paste for best flavor.
- 💡Tip 2: Add vegetables like okra or eggplant for extra fiber.
- 💡Tip 3: For a richer taste, toast groundnuts before blending into paste.
Storage & Serving
Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently on the stove or microwave, adding a splash of water if the stew thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 175.0 kcal |
| Protein | 8.2 g |
| Carbohydrates | 12.0 g |
| Total Fat | 11.0 g |
| Fiber | 3.2 g |
