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West African Peanut Stew (Maafe) – vegetarian recipe
Stav Kogan

West African Peanut Stew (Maafe)

Discover the rich, comforting flavors of West African Peanut Stew (Maafe). This hearty, protein-packed vegetarian and vegan dish is a symphony of creamy, savory, and subtly sweet tastes, ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 serving
Calories: 336
Ingredients Method Nutrition

Ingredients
  

  • What You Need
  • 1 tablespoon (15 ml / 0.5 fl oz) vegetable oil or olive oil
  • 1 medium onion, finely diced
  • ½ teaspoon (2.5 g / 0.09 oz) salt
  • ¼ teaspoon (1.25 g / 0.04 oz) black pepper
  • 2 tablespoons (32 g / 1.13 oz) peanut butter, creamy or crunchy
  • 3 tablespoons (48 g / 1.69 oz) 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 (2.47 oz) chopped peanuts, for garnish
  • Dash of cayenne pepper, or to taste
  • ½ cup (120 ml / 4.1 fl oz) water or vegetable stock
  • 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.

Method
 

  1. What to Do
  2. Heat the oil in a large skillet or frying pan over medium heat.
  3. Add the diced onion, salt, and pepper.
  4. Sauté for 3-5 minutes until the onion becomes soft and translucent.
  5. Stir in the peanut butter and tomato paste, cooking for another minute until fragrant.
  6. Add the diced tomato and a dash of cayenne pepper for a touch of heat.
  7. Add the spinach and most of the chopped peanuts (reserving some for garnish) to the pan, stirring until the spinach begins to wilt.
  8. Pour in the water or vegetable stock, stirring to combine everything into a smooth sauce.
  9. Bring the stew to a simmer, then reduce the heat to low.
  10. Cover the pan and let it cook for 10-15 minutes, stirring occasionally, until the flavors have melded and the stew has thickened.
  11. Serve the hot stew immediately over a bed of fluffy rice, garnished with the remaining chopped peanuts.

Nutrition

Calories: 336kcalCarbohydrates: 24gProtein: 12.4gFat: 23.5g

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