Mafe: Rich Senegalese Peanut Stew
Mafe is a beloved traditional stew from Senegal known for its rich and creamy peanut flavor, complemented by tender meat and vibrant vegetables. This hearty dish can easily be adapted to include lamb, chicken, or a variety of vegetables, making it a versatile choice for any meal. The balance of heat from spices can be tailored to suit your individual taste, allowing for a delightful culinary experience. Perfectly served over rice, Mafe is not just a meal but a warm embrace of West African culture and hospitality.
6
Servings
400
Calories
13
Ingredients
Ingredients
Peanut Butter
1/2 cup (smooth)
Stock
2 cups (unsalted, your choice)
Canola Oil
2 tablespoons
Onion
1 cup (chopped)
Garlic
4 cloves (minced)
Green Bell Pepper
1 cup (peeled, seeded, and chopped)
Cayenne Pepper
1 (seeded and chopped, or to taste)
Carrot
1 cup (peeled and chopped)
Beef Stew Meat
2 lbs (trimmed and cut into 1.5-inch cubes)
Salt and Pepper
to taste
Tomatoes
2 cups (peeled and diced, or one 14.5 oz can with liquid)
Thyme
1 sprig
Bay Leaf
1
Instructions
1
In a bowl, whisk together the peanut butter and your choice of stock until smooth; set aside.
2
Generously season the beef stew meat with salt and pepper.
3
In a large saucepan or Dutch oven, heat the canola oil over medium heat.
4
Sear the meat in batches, browning it well on all sides to develop a deep flavor. Be careful not to overcrowd the pan; transfer the browned meat to a plate and keep warm.
5
In the same pan, add the chopped onions, minced garlic, green bell pepper, cayenne pepper, and carrots. Sauté until the onions become translucent and fragrant.
6
Pour in the peanut butter and stock mixture, making sure to scrape up any flavorful bits stuck to the bottom of the pan.
7
Return the reserved meat along with any juices to the pan. Add the diced tomatoes with their juices, thyme sprig, and bay leaf.
8
Stir the mixture well, bringing it to a gentle boil. Once it boils, reduce the heat to low and let it simmer, stirring occasionally, for about 1 hour, or until the meat is tender and infused with flavor.
9
Taste for seasoning and adjust salt and pepper as needed.
10
Remove and discard the thyme sprig and bay leaf before serving.
11
Serve the Mafe hot, generously ladled over steamed rice for a fulfilling meal.
Nutrition Information
25
Fat
20
Carbs
27
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mafe?
Mafe is a traditional Senegalese stew known for its rich and creamy peanut flavor, tender meat, and vibrant vegetables.
What is the origin of Mafe?
Mafe originates from Senegal and is a staple dish in West African culture.
What are the main ingredients in Mafe?
The primary ingredients include peanut butter, beef stew meat, stock, onions, garlic, green bell pepper, carrots, and tomatoes.
How do I prepare the peanut butter for the stew?
Whisk 1/2 cup of smooth peanut butter with 2 cups of stock until the mixture is completely smooth before adding it to the pot.
Can I use a different type of meat?
Yes, you can easily adapt this recipe to use lamb or chicken instead of beef.
Is there a vegetarian option for Mafe?
Yes, you can replace the meat with a variety of vegetables to create a vegetarian version of the stew.
What kind of stock should I use?
The recipe recommends using 2 cups of your choice of stock, preferably unsalted.
How long does it take to cook Mafe?
After the initial preparation and searing, the stew needs to simmer for approximately 1 hour.
What should I serve with Mafe?
Mafe is perfectly served over steamed rice for a fulfilling and hearty meal.
How can I adjust the spiciness?
The balance of heat can be tailored to your taste by adjusting the amount of cayenne pepper used.
How many servings does this recipe make?
This recipe yields 6 servings.
What type of peanut butter is best?
Smooth peanut butter is recommended to ensure the sauce has a creamy and consistent texture.
Why do I need to sear the meat?
Searing the meat in batches browns it and develops a deep, rich flavor in the stew.
How many calories are in a serving?
There are 400 calories per serving of Mafe.
What is the protein content per serving?
Each serving contains 27 grams of protein.
How much fat is in each serving?
There are 25 grams of fat per serving.
How many carbohydrates are in this dish?
Each serving contains 20 grams of carbohydrates.
Can I use canned tomatoes?
Yes, you can use one 14.5 oz can of diced tomatoes with their liquid instead of fresh tomatoes.
What vegetables are included in this recipe?
The recipe calls for chopped onions, minced garlic, green bell pepper, and carrots.
What herbs are used for seasoning?
The stew is flavored with a sprig of thyme and a single bay leaf.
Should I remove the herbs before serving?
Yes, you should discard the thyme sprig and the bay leaf once the cooking is finished.
What size should the beef cubes be?
The beef stew meat should be trimmed and cut into 1.5-inch cubes.
What kind of oil is used for searing?
The recipe uses 2 tablespoons of canola oil.
How do I prep the green bell pepper?
The pepper should be peeled, seeded, and chopped.
How much peanut butter is required?
The recipe requires 1/2 cup of smooth peanut butter.
Is Mafe considered comfort food?
Yes, it is described as a hearty comfort food and a warm embrace of West African hospitality.
What is the first step of the instructions?
The first step is to whisk the peanut butter and stock together in a bowl.
When do I add the tomatoes?
Add the diced tomatoes with their juices when you return the meat to the pan after sautéing the vegetables.
What heat setting should I use for simmering?
Once the stew reaches a boil, reduce the heat to low to let it simmer gently.
How do I know when the meat is done?
The meat is ready when it is tender and has been infused with the flavor of the peanut sauce, usually after 1 hour.