Mafe West African Peanut Stew
Mafe West African Peanut StewMafe has gained popularity beyond the borders of West Africa and can be found in various African restaurants worldwide. It has also been adapted and modified in different regions, incorporating local ingredients and culinary influences while still preserving the essence of this beloved West African dish.
Over time, the availability of commercially produced peanut butter made it more convenient to prepare Mafe without the need for grinding peanuts from scratch.
Mafe holds cultural significance and is often served during special occasions, festivals, and family gatherings. It represents a communal meal that brings people together, showcasing the diverse flavors and culinary traditions of West Africa.
Recipe for Mafe West African Peanut StewCook time: 40 minutes
1 pound boneless chicken, cut into pieces
1 onion, finely chopped
2 cloves of garlic, minced
2 tablespoons vegetable oil
2 tablespoons tomato paste
1 cup peanut butter (smooth or chunky)
4 cups chicken or vegetable broth
2 carrots, peeled and sliced
2 potatoes, peeled and cubed
1 bell pepper, diced
Salt and pepper to taste
Fresh cilantro or parsley for garnish (optional)
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
Add the chicken pieces to the pot and cook until browned on all sides. If you're using beef, lamb, or tofu, cook them thoroughly.
Stir in the tomato paste and peanut butter, mixing well until fully incorporated.
Gradually pour in the chicken or vegetable broth, stirring continuously to create a smooth and creamy consistency.
Add the sliced carrots, cubed potatoes, and diced bell pepper to the pot. Season with salt and pepper according to your taste.
Reduce the heat to low, cover the pot, and let the stew simmer for about 30-40 minutes, or until the chicken (or other protein) is cooked through and the vegetables are tender.
Stir the stew occasionally to prevent the peanut butter from sticking to the bottom of the pot.
Once the stew is ready, remove it from the heat. You can serve it as is or with a side of rice or couscous for a complete meal.
Garnish with fresh cilantro or parsley if desired, and enjoy the rich and flavorful West African Mafe.
Nutrition Information for Mafe West African Peanut Stew
Calories: 400 calories
- Carbohydrate content: 20g
- Protein content: 25g
- Fat content: 28g
- Saturated fat content: 5g
- Fiber content: 5g
- Sugar content: 5g
- Sodium content: 800mg