African Peanut Butter Stew (Mafe)

May 16, 2023May 16, 20230 2
African Peanut Butter Stew (Mafe) packed with delicious and wholesome ingredients
in Stew

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium onion , diced
1 1/2 cups uncooked quinoa
1 1/4 cups broth
1 1/2 lbs stew beef chunks
1 red bell pepper , sliced
1 1/3 cups milk ( skim , 1 % , 2 % whole all work )
1/3 cup peanut butter ( crunchy or smooth )
6 garlic cloves
1 teaspoon cayenne pepper
1 teaspoon salt ( to taste )
2 cans diced tomatoes
1 sweet potato , 1/2 inch cubes
10 ounces frozen spinach

Nutrision Information

Servings Per Recipe
6
Calories
623
Sugar
11g
Fat
30g
African Peanut Butter Stew, also known as Mafe, is a traditional West African recipe that has been enjoyed for centuries. The dish is popular in countries such as Senegal, Ghana, and Mali, where it is often made with a blend of peanut butter, vegetables, and meat. This recipe is a hearty and wholesome version of the classic dish. The combination of sweet potatoes, quinoa, and stew beef makes it a filling and satisfying meal that is perfect for a chilly evening. The dish is also high in protein, fiber, and other essential nutrients, making it a healthy choice for any occasion.

Instructions

1.Heat a large pot over medium-high heat. Add the onions and sauté until they are translucent.
2.Add the stew beef chunks and brown until they are well-seared.
3.Stir in the peanut butter, garlic, salt, and cayenne pepper until everything is well combined.
4.Add the sweet potato cubes, diced tomatoes, and red bell pepper slices and stir to combine.
5.Add the uncooked quinoa and broth, bring the mixture to a boil, and then turn the heat down.
6.Let the mixture simmer for about 20 minutes or until the sweet potatoes and quinoa are tender.
7.Add the frozen spinach and milk and let the mixture simmer for another 5 minutes or until the spinach is heated through.

PROS

This African Peanut Butter Stew is packed with protein, fiber, and other essential nutrients.

The delicious blend of peanut butter, garlic, and cayenne pepper gives it a unique flavor that is sure to satisfy your cravings.

CONS

This dish can be high in calories and fat, especially if you use a high-fat milk or a lot of peanut butter.

Additionally, some people may not enjoy the taste of the spinach or quinoa in this dish.

HEALTH & BENEFITS

The African Peanut Butter Stew is packed with nutrients that are essential for good health.
The stew beef provides protein and zinc, while the sweet potatoes offer vitamin A and fiber.
The quinoa adds extra protein and fiber, and the spinach is a great source of iron, calcium, and vitamin K. Peanuts also offer a source of healthy fats, protein, and fiber.

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