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.

French Green Lentil and Vegetable Soup

I think I've been on a bit of a soup kick lately. I'm probably making up for the lack of soup making I did in the fall.

French Green Lentil and Vegetable Soup | ediblesoundbites.com

French Green Lentil and Vegetable Soup | ediblesoundbites.com

Or shall I say, didn't do.

Luckily, the winter doesn't seem to be letting up anytime soon *read in a sarcastic voice*.

These temperatures are just brutal, but I do love making soup so I guess it's good for something. Anyone else having this extremely cold weather right now?

French Green Lentil and Vegetable Soup | ediblesoundbites.com

Lentils are packed full of protein and fibre, and their pretty quick and easy to prepare.

French Green Lentil and Vegetable Soup | ediblesoundbites.com

French Green Lentil and Vegetable Soup | ediblesoundbites.com

This soup is chock-full of veggies like carrots, celery, and onions. It's both gluten-free and vegan, and packed with lentils. Lately I've been making creamy + pureed style soups, namely this Roasted Butternut Squash Soup. But sometimes I just prefer a good hearty soup with lots of texture. And this soup is definitely full of texture.The flavours that the herbs add are so good. I think the thyme particularly adds something special.

French Green Lentil and Vegetable Soup | ediblesoundbites.com

It's also good to note that this freezes very well, so feel free to make a double batch!

I highly recommend putting this soup on your to-make list, while the winter weather sticks around. It's full of nutrient dense ingredients. Perfectly comforting to help cure a cold or anything that might be aililng you. 

French Green Lentil and Vegetable Soup | ediblesoundbites.com

This soup is a staple in my life right now. Possibly because it's so cold and blustery outside. Soup season is here in full force.

It's healthy and delicious, so why not?

Not to mention it's a cinch to make!


French Green Lentil and Vegetable Soup

French Green Lentil and Vegetable Soup | ediblesoundbites.com

by Jennifer Trennum

Prep Time: 10 minutes

Cook Time: 50-60 minutes

Keywords: saute entree main dish lunch soup/stew gluten-free grain-free protein vegan vegetarian carrots herbs lentils

Ingredients (4 x 1 cup servings)

  • 1 tablespoon extra virgin olive oil
  • 1/2 large sweet onion, diced
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 4 cloves garlic, minced
  • 1 teaspoon fresh thyme
  • 1/4 teaspoon ground cumin
  • 1/2 cup French green lentils
  • 1 tablespoon tomato paste
  • 2 cups no-salt added vegetable broth
  • 2 cups water


In a large stockpot, heat olive oil over medium-high heat. Saute the onions, carrot, celery, salt and pepper for 6 minutes, until the vegetables are soft and tender and starting to brown.

Add the minced garlic, thyme, and cumin; cook for 1 minute.

Add the lentils, tomato paste, vegetable broth, and water. Bring to a simmer, cover and cook until the lentils are cooked through and tender, about 45 minutes.

Nutritional Information

Serving Size: (1 cup) Calories: 165 Fat: 4g Saturated Fat: 0.5g Cholesterol: 0mg Carbohydrates: 25.8g Sugar: 6g Protein: 7g Sodium: 290mg

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French Green Lentil and Vegetable Soup | ediblesoundbites.com

Happy Wednesday!