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 called Mafe, is a beautiful symphony of savory, sweet, and spicy notes. The magic happens when creamy, rich peanut butter melds with zesty, chile-spiked tomatoes to create a sauce that’s simply irresistible. Packed with hearty vegetables like sweet potato, butternut squash, and cauliflower, it’s a complete and satisfying one-pot meal that’s both vegan and gluten-free. Served over a bed of fluffy brown rice and topped with fresh, peppery watercress, this stew is guaranteed to become a new household favorite.
Ingredients
• 2 Tbs. olive oil / 30 ml
• 1 medium onion, diced / about 1 cup or 150 g
• 1 celery stalk, chopped / about ½ cup or 50 g
• 1 Tbs. fresh ginger, grated / 15 g
• 2 cloves garlic, minced / about 2 tsp. or 10 g
• 1 medium sweet potato, peeled and cut into 1-inch chunks / about 2 cups or 300 g
• 1 14.5-oz. can diced tomatoes with chiles / 411 g
• 1 lb. butternut or acorn squash, cut into 1-inch chunks / 3 cups or 450 g
• ½ lb. cauliflower florets / 4 cups or 225 g
• ¼ cup creamy peanut butter / 64 g
• 6 cups cooked brown rice, for serving / 1100 g
• 1 head watercress, stems removed, for garnish
• Salt and freshly ground black pepper, to taste
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium-low heat. Add the diced onion and celery. Cook for 5 minutes, stirring occasionally, until the onion becomes translucent.
2. Stir in the grated ginger and minced garlic, and continue to cook for 5 minutes more, until all the vegetables are soft and fragrant.
3. Add the sweet potato chunks and the can of diced tomatoes with chiles. Increase the heat to medium and cook for 5 minutes, stirring occasionally, allowing the sauce to thicken slightly.
4. Pour in 2 cups of water and season generously with salt and pepper. Bring to a simmer, then partially cover the pot and cook for 10 minutes.
5. Add the butternut squash and cauliflower florets to the pot. Stir to combine, return to a simmer, and cook for another 15 minutes, or until all the vegetables are tender when pierced with a fork.
6. In a small bowl, whisk together the peanut butter and ½ cup of warm water to create a smooth, pourable slurry. Stir this mixture into the stew.
7. Continue to cook for 4-5 minutes, stirring constantly, as the stew thickens into a rich, creamy consistency. Serve hot over brown rice, garnished with fresh watercress.
Nutritional Information
• Nutrition Information
• Per serving (serves 6)
• Calories: 422Protein: 11 gTotal Fat: 12 gSaturated Fat: 2 gCarbohydrates: 71 gCholesterol: 0 mgSodium: 770 mgFiber: 9 gSugar: 7 g
• VEGANGLUTEN-FREE
Pro Tips
• Use an all-natural, unsweetened creamy peanut butter for the best flavor and texture. The only should be peanuts and salt.
• For a spicier stew, add a pinch of cayenne pepper or a finely chopped Scotch bonnet chile along with the garlic and ginger.
• Stir in a few handfuls of fresh spinach or kale during the last 5 minutes of cooking for an extra boost of nutrients and color.
• This stew tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the refrigerator for up to 4 days.
FAQ
Q: How can I add more plant-based protein to this peanut stew
A: To easily boost the protein, stir in a 15-ounce can of rinsed and drained chickpeas or red lentils along with the butternut squash. Serving the stew over quinoa instead of rice or topping it with a sprinkle of roasted peanuts will also increase the protein content.
Q: Can I make this stew without peanut butter due to an allergy
A: Absolutely. For a delicious and creamy peanut-free version, you can substitute the peanut butter with an equal amount of creamy almond butter or sunflower seed butter. Both options work beautifully to create a rich sauce.
Q: What other vegetables can I use in this vegetarian stew
A: This recipe is very flexible. Feel free to substitute with other hearty vegetables you have on hand. Carrots, zucchini, bell peppers, or potatoes are all great choices. For a boost of greens, add a few handfuls of fresh spinach or kale in the last 5 minutes of cooking.
Q: Is this vegan peanut stew good for meal prep
A: Yes, this stew is perfect for meal prep as the flavors meld and become even richer overnight. Store leftovers in an airtight container in the refrigerator for up to 4 days. You can also freeze it for up to 3 months. Reheat gently on the stovetop or in the microwave.
