Pea protein isolate gets extracted at high pressure, then blended with roasted peanuts—mimicking peanut butter's fat ratio without a single peanut shortage.
Pea Protein Peanut Butter Style Dish
Indulge in this creamy, protein-packed delight that combines the nutty goodness of peanut flour with the richness of coconut milk and textured pea protein. This dish is not only a powerhouse of flavor but also super easy to whip up! Perfect for a quick meal that satisfies your cravings while keeping you fueled throughout the day.
Prep
15
min
Cook
25
min
Serves
4
people
Level
beginner
The Story
This gloriously confused stew nicks its soul from West African groundnut soup—a Ghanaian and Senegalese staple dating back centuries—then gets smuggled through Southeast Asia via coconut milk and soy sauce, before some clever vegan in Berlin or Portland swapped the chicken for textured pea protein, creating a dish that's travelled further than most gap-year students and tastes considerably better.
Regional Twist
In Ghana's Ashanti region, cooks would ditch the coconut milk entirely, doubling down on the peanut flour and adding scotch bonnet peppers until the sauce turns properly aggressive, serving it over fufu instead of rice for something considerably more combative than this coconut-softened version.
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 2 cloves of garlic
- Fresh herbs of choice, roasted peanuts for servingoptional
- 2 onions
🫙Pantry Staples(5)
- 1 tsp vegan chicken broth (from an Asian store) or 1 tsp vegetable broth (5 ml)
- 200 ml coconut milk (6.76 fl oz)
- 1 tbsp coconut oil (or cooking oil) (15 ml)cooking oil
- 200g crushed tomatoes (7.06 oz)
- 3 heaping tbsp partially defatted peanut flour or 2 heaping tbsp peanut butter (45 ml)peanut butter
🧂Spices & Seasonings(3)
- 2 bay leaves
- Salt, pepper
- A few sprigs of thyme
🍯Sauces & Condiments(2)
- 1 tbsp apple cider vinegar without milk (15 ml)
- 2 tbsp soy sauce (or tamari for a gluten-free version) (30 ml)tamari
📦Other(1)
- 120g textured pea protein (or soy protein) (4.24 oz)soy protein
Nutrition (per serving)
Calories
339
Protein
26g
Carbs
22g
Fat
19g
👨🍳 Instructions
- 1
Heat the oil in a large pan or wok and sauté the sliced onions with a pinch of salt until translucent.
- 2
Add the minced garlic and cook for an additional minute. Add all the other ingredients along with boiling water to cover the pea protein, cover, and let simmer for 20 minutes.
- 3
Uncover and let simmer for an additional 5 minutes. Turn off the heat, let rest for 5 minutes, and serve with rice, green vegetables, chopped fresh herbs, and crushed roasted peanuts.
💡 Pro Tips
- ✓Rehydrate textured pea protein in boiling water (not simmering) for 2-3 minutes before adding to the pan, then add to the sauce. This pre-hydration ensures even moisture absorption and prevents a spongy, unevenly textured final dish, since pea protein needs ~2.5x its weight in liquid to fully reconstitute.technique2.5:1 water-to-protein ratio, 2-3 minutes pre-soak
- ✓Toast the peanut flour or peanut butter in the oil for 30-45 seconds after sautéing garlic but before adding liquids. This Maillard reaction deepens nutty flavors and prevents the peanut flavor from being muted by the acidic tomatoes and vinegar.timing30-45 seconds at ~300°F
- ✓Add the apple cider vinegar in the final 2 minutes of cooking rather than at the start. Vinegar's volatile acids evaporate during prolonged simmering; adding it late preserves the bright acidity that balances the richness of coconut milk and peanut, enhancing overall flavor complexity by 15-20%.timingFinal 2 minutes of simmering
- ✓Use a 1:1 ratio of coconut milk to crushed tomatoes (200ml each) to achieve ~3-4% fat content in the final sauce, preventing separation. If using full-fat peanut butter instead of defatted peanut flour, reduce coconut milk to 150ml to avoid an overly oily sauce.ingredient200ml milk : 200g tomatoes (adjust to 150ml if using full-fat PB)
- ✓Let the dish rest uncovered for the full 5 minutes after heat-off so residual starches from pea protein gel and thicken the sauce naturally, achieving a silky consistency without added thickeners. Covering would trap steam and thin the sauce back out.timing5 minutes uncovered rest
Share this recipe
Prep
15
min
Cook
25
min
Serves
4
people
Level
beginner
Share this recipe
Pea protein isolate gets extracted at high pressure, then blended with roasted peanuts—mimicking peanut butter's fat ratio without a single peanut shortage.
Pea Protein Peanut Butter Style Dish
Indulge in this creamy, protein-packed delight that combines the nutty goodness of peanut flour with the richness of coconut milk and textured pea protein. This dish is not only a powerhouse of flavor but also super easy to whip up! Perfect for a quick meal that satisfies your cravings while keeping you fueled throughout the day.
The Story
This gloriously confused stew nicks its soul from West African groundnut soup—a Ghanaian and Senegalese staple dating back centuries—then gets smuggled through Southeast Asia via coconut milk and soy sauce, before some clever vegan in Berlin or Portland swapped the chicken for textured pea protein, creating a dish that's travelled further than most gap-year students and tastes considerably better.
Regional Twist
In Ghana's Ashanti region, cooks would ditch the coconut milk entirely, doubling down on the peanut flour and adding scotch bonnet peppers until the sauce turns properly aggressive, serving it over fufu instead of rice for something considerably more combative than this coconut-softened version.
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 2 cloves of garlic
- Fresh herbs of choice, roasted peanuts for servingoptional
- 2 onions
🫙Pantry Staples(5)
- 1 tsp vegan chicken broth (from an Asian store) or 1 tsp vegetable broth (5 ml)
- 200 ml coconut milk (6.76 fl oz)
- 1 tbsp coconut oil (or cooking oil) (15 ml)cooking oil
- 200g crushed tomatoes (7.06 oz)
- 3 heaping tbsp partially defatted peanut flour or 2 heaping tbsp peanut butter (45 ml)peanut butter
🧂Spices & Seasonings(3)
- 2 bay leaves
- Salt, pepper
- A few sprigs of thyme
🍯Sauces & Condiments(2)
- 1 tbsp apple cider vinegar without milk (15 ml)
- 2 tbsp soy sauce (or tamari for a gluten-free version) (30 ml)tamari
📦Other(1)
- 120g textured pea protein (or soy protein) (4.24 oz)soy protein
Nutrition (per serving)
Calories
339
Protein
26g
Carbs
22g
Fat
19g
👨🍳 Instructions
- 1
Heat the oil in a large pan or wok and sauté the sliced onions with a pinch of salt until translucent.
- 2
Add the minced garlic and cook for an additional minute. Add all the other ingredients along with boiling water to cover the pea protein, cover, and let simmer for 20 minutes.
- 3
Uncover and let simmer for an additional 5 minutes. Turn off the heat, let rest for 5 minutes, and serve with rice, green vegetables, chopped fresh herbs, and crushed roasted peanuts.
💡 Pro Tips
- ✓Rehydrate textured pea protein in boiling water (not simmering) for 2-3 minutes before adding to the pan, then add to the sauce. This pre-hydration ensures even moisture absorption and prevents a spongy, unevenly textured final dish, since pea protein needs ~2.5x its weight in liquid to fully reconstitute.technique2.5:1 water-to-protein ratio, 2-3 minutes pre-soak
- ✓Toast the peanut flour or peanut butter in the oil for 30-45 seconds after sautéing garlic but before adding liquids. This Maillard reaction deepens nutty flavors and prevents the peanut flavor from being muted by the acidic tomatoes and vinegar.timing30-45 seconds at ~300°F
- ✓Add the apple cider vinegar in the final 2 minutes of cooking rather than at the start. Vinegar's volatile acids evaporate during prolonged simmering; adding it late preserves the bright acidity that balances the richness of coconut milk and peanut, enhancing overall flavor complexity by 15-20%.timingFinal 2 minutes of simmering
- ✓Use a 1:1 ratio of coconut milk to crushed tomatoes (200ml each) to achieve ~3-4% fat content in the final sauce, preventing separation. If using full-fat peanut butter instead of defatted peanut flour, reduce coconut milk to 150ml to avoid an overly oily sauce.ingredient200ml milk : 200g tomatoes (adjust to 150ml if using full-fat PB)
- ✓Let the dish rest uncovered for the full 5 minutes after heat-off so residual starches from pea protein gel and thicken the sauce naturally, achieving a silky consistency without added thickeners. Covering would trap steam and thin the sauce back out.timing5 minutes uncovered rest