Vegetarian Mafe (African Stew)

May 16, 2023May 16, 20230 12
Vegetarian Mafe (African Stew) packed with flavor and nutrition
in Stew

Prep

30 min

Cook

50 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tablespoons peanut oil ( or Canola )
2 large onions , peeled and chopped
1 small butternut squash , peeled and cubed into 1/2 inch pieces
4 small turnips , peeled and chopped
4 medium potatoes , peeled and quartered
2 large carrots , peeled and chopped
1/2 head cabbage , chopped
2 large tomatoes , seeded and chopped
1 bunch swiss chard , chopped
2 small jalapenos , seeded and chopped
2 cups tomato sauce
water , as needed
3/4 cup peanut butter ( creamy or chunky )

Nutrision Information

Servings Per Recipe
6
Calories
470
Sugar
14g
Fat
28g
Vegetarian Mafe (African Stew) is a flavorful and hearty dish that originates from West Africa. This vegan version of the traditional Mafe recipe swaps out meat for a medley of colorful vegetables, making it a great option for those following a plant-based diet. This stew features a fragrant blend of warming spices like cumin and coriander, and gets a rich and creamy base from the addition of peanut butter. The combination of textures and flavors in this recipe creates a comforting and delicious meal that is perfect for cooler weather.

Instructions

1.Heat the oil in a large pot over medium heat. Add onions and salt, cook for 5-7 minutes, stirring occasionally until the onions soften.
2.Add the squash, turnips, potatoes, carrots, and cabbage to the pot and cook for another 10 minutes.
3.Add the tomatoes, chard, and jalapenos and cook for a few minutes until the chard has wilted.
4.Add the tomato sauce and enough water to create a soup-like consistency. Bring to a boil, then reduce heat and simmer for 30 minutes.
5.Stir in the peanut butter until combined. Taste and season with salt and pepper as needed. Serve hot.

PROS

This stew is packed with nutrient-dense vegetables and a hearty dose of plant-based protein from the peanut butter.

The warming spices and creamy peanut butter make this stew a comforting and satisfying meal.

CONS

The peanut butter in this recipe means that it is relatively high in calories and fat, although the fats in peanut butter are mostly healthy monounsaturated and polyunsaturated fats.

This recipe may require some time to prepare all the vegetables, but the end result is well worth the effort.

HEALTH & BENEFITS

This Vegetarian Mafe (African Stew) is a nutrient powerhouse, packed with a variety of colorful vegetables that are rich in fiber, vitamins, and minerals.
Peanut butter is a great source of plant-based protein, healthy fats, and essential micronutrients like vitamin E, magnesium, and potassium. These nutrients have been linked to a variety of health benefits, including improved cardiovascular health, better weight management, and reduced risk of chronic diseases like diabetes.

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