Spicy Peanut Stew with Rice by Running On Real Food

Hey Guys! I have a special treat for you today- a guest post from one of my favourite blogging friends- Deryn from Running On Real Food! I love reading Deryn's blog and seeing + making her healthy vegan recipes. Her health and wellness tips are well written, positive and always inspire me. This is her first time here on Edible Sound Bites and I’m very honoured to have her post on the blog.

So please give it up for my ultra-talented friend Deryn from Running On Real Food. Take it away...

Hey, guys! I am so happy to be here today on one of my favourite blogs, Edible Sound Bites! Jennifer and I have been blogger buddies for a while now and I just love her site, her delicious recipes and the amazing photography that goes along with them!  

To introduce myself, my name is Deryn and I blog over at Running on Real Food. I post about health, wellness and fitness, as well as share simple, vegan recipes. I was lucky enough to have Jenn guest post for me back in November and she totally spoiled us with these incredible Vegan No-Bake Pumpkin Tarts. They were a huge hit with my readers, super easy to make, packed with nutrition and absolutely delicious. Like I said, spoiled.

Today I’m sharing a recipe for a satisfying and comforting Spicy Peanut Stew with Rice. This recipe is an adaption from the Soul-Soothing African Peanut Stew recipe in the Oh She Glows cookbook. I’m sure most of you have at least heard of Oh She Glows, if not already own her cookbook. Her book is a well-used favourite in my kitchen and at least one of her wonderful, wholesome recipes makes its way in to my meal plan each week. You can find the original stew recipe here and plenty of other great recipes on her blog at OhSheGlows.com.

Her recipe had to be adjusted at my house since my husband doesn’t like sweet potato. Ya, the nerve, right? So sweet potato is out but rice and carrots are in, and peanut butter is of course, sticking around. The thing I love about this recipe is I almost always have everything on had to make it, plus it’s a perfect recipe to make ahead as it’s even better the next day! It freezes well too, so try making a batch on the weekend and portioning it out for grab-n-go lunches.

It’s easy to stay on track with healthy eating when you keep your pantry stocked with staples like some of the ingredients in this recipe. A well-stocked pantry plus a weekly meal plan will set you up for success week-to-week, as well as save you time and money. Plus, if you eat a plant-based diet like I do, it really helps to be prepared with healthy snacks and the ingredients needed to make nutritious meals. Whole food, healthy eating really doesn’t have to be complicated and even the simplest vegan meals can be packed with flavour, just like this amazing stew!

Thanks so much for having me here today, Jenn! And a big thanks to Angela Liddon of Oh She Glows for the recipe inspiration. Enjoy!

Spicy Peanut Stew with Rice

Spicy Peanut Stew with Rice | ediblesoundbites.com

by Jennifer Trennum

Cook Time: 25-30 minutes

Keywords: saute entree main dish lunch soup/stew gluten-free grain-free vegan vegetarian protein soy-free bell peppers carrots chickpeas tomatoes

Ingredients (Serves 4-6)

  • 1 tsp olive oil
  • 1 tbsp minced ginger
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 1 tbsp chili powder
  • ½ tsp red pepper flakes (add another ¼ tsp to go extra spicy!)
  • ½ tsp black pepper, or more to taste
  • ¼ tsp sea salt, or more to taste
  • 2 tbsp tomato paste
  • 1 red pepper, diced
  • 3 carrots, peeled and chopped
  • 1 x 28 oz. can diced tomatoes, with their juices
  • ½ cup natural peanut butter
  • 3 cups vegetable stock
  • ¾ cup jasmine rice
  • 1 tbsp fresh lime juice
  • 6 cups lightly packed, fresh baby spinach
  • 1 x 19 oz can chickpeas, drained and rinsed


Heat the olive oil in a large saucepan over medium heat.

Add the garlic, ginger and onion and sauté for about 5 minutes, stirring.

Add the spices and tomato paste and sauté a few more minutes.

Add everything else except for the lime, spinach and chickpeas. Stir well to combine.

Simmer for about 20 minutes until the rice and vegetables are cooked.

Stir in the lime, spinach and chickpeas and simmer for a few more minutes until the spinach is completely mixed in.

Serve with fresh cilantro.


To learn more about Deryn, visit her blog runningonrealfood.com. She lives in Vancouver with her husband and two dogs, is and avid CrossFitter, believes balance is the key to achieving a long-lasting, healthy lifestyle and loves to share her knowledge of health and fitness with her readers. Connect with her on Facebook, Instagram and Twitter.

Quinoa Veggie Salad with Roasted Chickpeas

Welcome to my new favourite meal.

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

This is a meal suitable for lunch or dinner. Actually, if you make this for dinner you can easily pack up the leftovers for a nutritious on-the-go lunch the next day.

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

This simple, zesty Italian salad dressing is about to become your new favourite dressing. I used fresh thyme, basil, and oregano as my herb base. Believe me, once you start making your own homemade salad dressings you will never want to go back to store bought again. You can make this dressing in a blender, but if you want to make things really easy, shake all the ingredients together in a jar until fully combined. Let it sit for 15 minutes or so to develop it's flavour and then you're ready to add it to the salad.

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

As the quinoa cooks you can pop the chickpeas into the oven to roast, then work on the dressing and chop up the broccoli and red pepper.

I would definitely call this a 30 minute meal. And after it's done cooking you can serve it up hot or let it chill in the fridge and serve cold.

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

By the way, you may have noticed the new photography background surface I've been using. Here it is in the works on instagram. I decided to try a little DIY a few weeks ago and make my own background. Let me just say I can't believe it took me so long to do this. I was starting to feel like my current backgrounds were getting old and I desperately wanted something new to shoot on. It was fairly easy to put together and it only cost me around $15-20. Very affordable. I used this tutorial from Ashley from The Edible Perspective to help me do it. Genius!

Now I go back and forth between super clean and white to a rustic + vintage feel with the new wood boards and old baking pans.

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

Quinoa Veggie Salad with Roasted Chickpeas

Quinoa Veggie Salad with Roasted Chickpeas | ediblesoundbites.com

by Jennifer Trennum

Cook Time: 30 minutes

Keywords: main dish lunch salad gluten-free grain-free nut-free protein sugar-free vegan option vegetarian vegan bell peppers mustard goats cheese chickpeas

Ingredients (6 servings)

For the Salad
  • 1 cup raw quinoa, rinsed well and drained
  • 2 cups water
  • 1 large broccoli heads, chopped into florets (about 2 cups)
  • 1 large red pepper, diced
  • feta or goat cheese, optional
For the Roasted Chickpeas
  • 1 (15oz) can garbanzo beans, rinsed and drained (or 1.5 cups cooked)
  • 1/2 teaspoon extra virgin olive oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon roasted garlic powder
For the Dressing
  • 3 Tablespoons white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 cup extra virgin olive oil
  • 1/2 teaspoon onion powder
  • 1 clove garlic, finely minced (or passed through a garlic press)
  • 1/2 teaspoon each of fresh basil, oregano, and thyme, chopped
  • Salt and pepper to taste


Preheat oven to 400˚F.

Heat a large sauce pot over medium-high heat, and add the quinoa. Toast, stirring until the grains begin to smell fragrant, about 3-4 minutes. Slowly pour in the water and stir. Bring to a boil, reduce heat to low, cover and simmer for 15 to 20 minutes until water is absorbed and quinoa is tender. Do not stir or uncover while cooking. Remove from the heat and let sit covered for 10 minutes.

Roast the chickpeas: While the quinoa cooks, place garbanzo beans in a tea towel (or paper towel) and rub dry. Toss with oil, salt, and garlic powder on a baking sheet. Roast for 20 minutes at 400˚F, then gently roll the chickpeas around in the baking sheet, then roast for another 5-8 minutes, until lightly golden.

Prepare the dressing: Place all dressing ingredients into a blender, and blend until fully combined (or shake ingredients in a mason jar). Add salt and pepper to taste. Set aside.

Combine quinoa, broccoli, red pepper, in a large bowl. Add the dressing and toss to coat. Sprinkle on the roasted chickpeas and top with cheese if desired. Serve warm or chill in the refrigerator.


Refrigerate leftovers for 3-4 days in a sealed container.

Nutritional Information

Based on 6 Serving's without cheese  Calories: 252 Fat: 11g Saturated Fat: 1.5g Cholesterol: 0mg Carbohydrates: 30g Fiber: 6g Sugar: 1g Protein: 8g Sodium: 211mg

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Fresh and simple.

Happy Wednesday!

Some of my other leftover-friendly salad meals from the archives: