Creamy West African Peanut Stew (Mafe)
Experience the rich and vibrant flavors of West Africa with this delightful Creamy Peanut Stew, commonly known as Mafe. This hearty dish hails from the culinary traditions of Senegal, Gambia, Mali, and the Ivory Coast, where it is cherished for its bold flavors and creamy texture. Traditionally prepared with black-eyed peas, this versatile stew can seamlessly incorporate lean stew meat, such as chicken or beef, making it perfect for any preference. The magic of the dish lies in the harmonious balance between the spicy notes and the smoothness of peanut butter, which elevates the stew to a whole new culinary level. Packed with an array of vegetables like sweet potatoes, carrots, and zucchini, this stew not only satisfies the taste buds but also nourishes the body. Ideal for serving a crowd, this dish will surely impress your family and friends with its exotic flavors and comforting warmth.
N/A
Servings
380
Calories
22
Ingredients
Ingredients
Peanut butter
1/2 cup
Water
1/4 cup
Onion
1 medium (chopped)
Green pepper
1 (chopped)
Black-eyed peas or lean stew meat
1 can (15 ounces) or 16 ounces
Peanuts
1/2 cup
Beef stock or water
2-3 cups
Diced tomatoes
2 cans (14 1/2 ounces each)
Tomato paste
6 ounces
Winter squash or eggplant
1 cup (1/2-inch cubed)
Carrot
1 cup (1/2-inch cubed)
Turnip
1 cup (1/2-inch cubed)
Celery root
1 cup (1/2-inch cubed)
Sweet potatoes
2 (1/2-inch cubed)
Zucchini
1 medium (sliced 1/4-inch thick)
Thyme
1 teaspoon
Ground ginger
2 teaspoons
Chili powder
1 teaspoon
Salt and pepper
to taste
Cooked brown rice (optional)
3 cups
Bananas (optional)
3 (sliced)
Pineapple (optional)
1 (sliced)
Instructions
1
In a mixing bowl, combine peanut butter with 1/4 cup of water to create a smooth, creamy mixture. Set aside.
2
In a large pot, heat a little oil over medium heat. Add the chopped onion and green pepper, sautéing until soft and fragrant, about 5 minutes.
3
To the pot, add the black-eyed peas (or stew meat), peanuts, diced tomatoes (with juice), tomato paste, and all the cubed vegetables. Stir well to combine.
4
Next, pour in the beef stock (or water) and add the peanut butter mixture along with thyme, ground ginger, and chili powder. Season with salt and pepper to taste.
5
Bring the mixture to a gentle simmer. Reduce the heat to low and let it cook uncovered for at least 1 hour, stirring occasionally. If the stew becomes too thick, add additional water to reach your desired consistency.
6
Once cooked, serve the stew over a bed of warm brown rice, and garnish with sliced bananas or pineapple to add a sweet contrast to the spicy stew.
Nutrition Information
18g
Fat
42g
Carbs
12g
Protein
8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mafe?
Mafe is a traditional West African peanut stew cherished in Senegal, Gambia, Mali, and the Ivory Coast for its bold flavors and creamy texture.
Is this recipe suitable for vegetarians?
Yes, the recipe can be made vegetarian by using black-eyed peas and water or vegetable stock instead of meat and beef stock.
What protein can I use in this stew?
You can use either one 15-ounce can of black-eyed peas or 16 ounces of lean stew meat such as chicken or beef.
How many calories are in a serving of this peanut stew?
Each serving contains approximately 380 calories.
What is the fat content of this dish?
The stew contains 18 grams of fat per serving.
How much protein does this stew provide?
This recipe provides 12 grams of protein per serving.
Is this a high-fiber recipe?
Yes, it contains 8 grams of fiber per serving.
What are the total carbohydrates per serving?
There are 42 grams of carbohydrates per serving.
Which vegetables are included in Mafe?
The stew includes sweet potatoes, carrots, zucchini, turnips, celery root, and either winter squash or eggplant.
How do I prepare the peanut butter for the stew?
Combine 1/2 cup of peanut butter with 1/4 cup of water in a mixing bowl to create a smooth, creamy mixture before adding it to the pot.
How long does the stew need to cook?
The stew should simmer uncovered for at least 1 hour, stirring occasionally.
What should I do if the stew becomes too thick?
If the stew is too thick, simply add additional water until you reach your desired consistency.
What is the recommended serving suggestion?
Serve the stew over a bed of warm brown rice.
What garnishes provide a sweet contrast to the spicy stew?
Sliced bananas or pineapple are recommended as garnishes to add a sweet contrast.
What spices are used to flavor the stew?
The stew is flavored with thyme, ground ginger, chili powder, salt, and pepper.
How much tomato paste is required?
The recipe calls for 6 ounces of tomato paste.
What size should the vegetables be cut?
Most vegetables should be cut into 1/2-inch cubes, while the zucchini should be sliced 1/4-inch thick.
Can I use peanuts in addition to peanut butter?
Yes, the recipe includes 1/2 cup of peanuts for added texture and flavor.
Is it necessary to use beef stock?
No, you can use 2-3 cups of either beef stock or water.
Should I drain the diced tomatoes?
No, you should add two 14.5-ounce cans of diced tomatoes along with their juice.
How do I start the cooking process?
Start by sautéing chopped onion and green pepper in oil over medium heat until soft and fragrant.
Can I use chicken in this recipe?
Yes, lean stew meat such as chicken is a perfect substitute for or addition to the black-eyed peas.
Is this recipe considered spicy?
Yes, it has spicy notes from chili powder and ginger, though they are balanced by the creamy peanut butter.
How many servings does this recipe make?
While the exact serving count is not specified, it is described as being ideal for serving a crowd.
What type of squash can be used?
You can use 1 cup of cubed winter squash or eggplant.
What provides the creamy texture in this stew?
The creamy texture comes from the mixture of peanut butter and water.
How much ginger is added to the dish?
The recipe calls for 2 teaspoons of ground ginger.
Can I use white rice instead of brown rice?
Yes, though brown rice is recommended, you can serve it with any rice preference.
Is celery root required for this recipe?
The recipe calls for 1 cup of cubed celery root to add to the vegetable variety.
Is there a specific way to sauté the aromatics?
Heat oil in a large pot over medium heat and sauté the onion and green pepper for about 5 minutes.