Get ready to fall in love with one of the most comforting and flavorful dishes you’ll ever make! This West African Peanut Stew, often known as Maafe, is a beautiful symphony of creamy, savory, and subtly sweet flavors. Inspired by the culinary traditions of countries like Mali and Mauritania, this dish celebrates the humble peanut, a crop that thrives along the Niger River and is a cornerstone of the region’s cuisine. It’s a hearty, protein-packed vegetarian meal that transforms simple ingredients into something truly special. In under 30 minutes, you can have a rich, satisfying stew that will transport your taste buds straight to the heart of West Africa.
Ingredients
• What You Need
• 1 tablespoon / 15 ml vegetable oil or olive oil
• 1 medium onion, finely diced
• ½ teaspoon / 2.5 g salt
• ¼ teaspoon / 1.25 g black pepper
• 2 tablespoons / 32 g peanut butter, creamy or crunchy
• 3 tablespoons / 48 g tomato paste
• 1 large tomato, diced
• 3 cups / 90 g fresh spinach OR 1 package 10 oz / 280 g frozen spinach, thawed and squeezed dry
• ¼–½ cup / 35-70 g chopped peanuts, for garnish
• Dash of cayenne pepper, or to taste
• ½ cup / 120 ml water or vegetable stock
• Cooked rice, for serving
Instructions
1. What to Do
2. Heat the oil in a large skillet or frying pan over medium heat. Add the diced onion, salt, and pepper. Sauté for 3-5 minutes until the onion becomes soft and translucent.
3. Stir in the peanut butter and tomato paste, cooking for another minute until fragrant. Add the diced tomato and a dash of cayenne pepper for a touch of heat.
4. Add the spinach and most of the chopped peanuts (reserving some for garnish) to the pan, stirring until the spinach begins to wilt.
5. Pour in the water or vegetable stock, stirring to combine everything into a smooth sauce.
6. Bring the stew to a simmer, then reduce the heat to low. Cover the pan and let it cook for 10-15 minutes, stirring occasionally, until the flavors have melded and the stew has thickened.
7. Serve the hot stew immediately over a bed of fluffy rice, garnished with the remaining chopped peanuts.
Nutritional Information
• Nourishing Notes
• Peanuts are the star here, providing a fantastic source of plant-based protein and healthy fats to keep you full and satisfied.
• Spinach is a nutritional powerhouse, packed with iron, calcium, and vitamins A, C, and K.
• Onions, while sharp when raw, become wonderfully sweet when cooked. They also contain antioxidants and beneficial compounds that support overall health.
• Tomatoes add a bright, acidic note and are a great source of the antioxidant lycopene.
Pro Tips
• For an extra creamy stew, use smooth peanut butter and let it simmer for an additional 5 minutes to thicken.
• Feel free to add more vegetables like diced sweet potatoes or bell peppers. Sauté them along with the onion until they are tender.
• Control the spice level by adjusting the cayenne pepper. For a milder stew, omit it. For more heat, add a pinch of red pepper flakes.
• This stew tastes even better the next day! Store leftovers in an airtight container in the fridge for up to 3 days.
FAQ
Q: Is this West African peanut stew vegan
A: Yes, this recipe is naturally vegan as long as you use vegetable oil and a dairy-free vegetable stock. All the core ingredients—peanuts, tomatoes, spinach, and onion—are plant-based.
Q: How can I add more protein to this vegetarian stew
A: The peanuts already provide a great source of plant-based protein. To increase it further, you can add a can of rinsed chickpeas or lentils along with the water, or stir in some cubed firm tofu when you add the spinach.
Q: What other vegetables work well in this Maafe recipe
A: This stew is very versatile. For a heartier meal, add diced sweet potatoes, carrots, or bell peppers. Sauté them with the onion until they start to soften before continuing with the other ingredients. Kale can also be used in place of spinach.
Q: How long can I store this peanut stew
A: This stew stores wonderfully and the flavors often taste even better the next day. Keep any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
