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

West African Peanut Stew (Mafe)

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. Packed with hearty vegetables, it's a complete and satisfying one-pot meal
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 6 serving
Calories: 422
Ingredients Method Nutrition

Ingredients
  

  • 2 Tbs. olive oil / 30 ml (1 fl oz)
  • 1 medium onion, diced / about 1 cup or 150 g (5.3 oz)
  • 1 celery stalk, chopped / about ½ cup or 50 g (1.76 oz)
  • 1 Tbs. fresh ginger, grated / 15 g (0.53 oz)
  • 2 cloves garlic, minced / about 2 tsp. or 10 g (0.35 oz)
  • 1 medium sweet potato, peeled and cut into 1-inch chunks / about 2 cups or 300 g (10.6 oz)
  • 1 14.5-oz. can diced tomatoes with chiles / 411 g (14.5 oz)
  • 1 lb (454 g) butternut or acorn squash, cut into 1-inch chunks / 3 cups or 450 g (15.9 oz)
  • ½ lb . cauliflower florets / 4 cups or 225 g (7.9 oz)
  • ¼ cup creamy peanut butter / 64 g (2.26 oz)
  • 6 cups cooked brown rice, for serving / 1100 g (38.8 oz)
  • 1 head watercress, stems removed, for garnish
  • Salt and freshly ground black pepper, to taste
  • 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.
  • 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.

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium-low heat.
  2. Add the diced onion and celery.
  3. Cook for 5 minutes, stirring occasionally, until the onion becomes translucent.
  4. Stir in the grated ginger and minced garlic, and continue to cook for 5 minutes more, until all the vegetables are soft and fragrant.
  5. 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.
  6. Pour in 2 cups (480 ml) of water and season generously with salt and pepper.
  7. Bring to a simmer, then partially cover the pot and cook for 10 minutes.
  8. Add the butternut squash and cauliflower florets to the pot.
  9. 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.
  10. In a small bowl, whisk together the peanut butter and ½ cup of warm water to create a smooth, pourable slurry.
  11. Stir this mixture into the stew.
  12. Continue to cook for 4-5 minutes, stirring constantly, as the stew thickens into a rich, creamy consistency.
  13. Serve hot over brown rice, garnished with fresh watercress.
  14. 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.

Nutrition

Calories: 422kcalCarbohydrates: 71gProtein: 11gFat: 12g

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