“West African’s Finest” Mafe

May 16, 2023May 16, 20230 2
West African's Finest Mafe - A Hearty and Comforting Stew
in Stew

Prep

15 min

Cook

60 min

Ready In

75 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup peanut oil
4 carrots , cut in 1/2-finger size
4 garlic cloves , chopped
2 large potatoes , cubed
2 large sweet potatoes , cubed
1 large onion , diced
2 tablespoons tomato paste
1 tablespoon paprika
1/2 tablespoon cayenne pepper
1/2 tablespoon cumin
2 fresh thyme sprigs
1 can chickpeas , drained and rinsed
fine salt & freshly ground black pepper
4 cups stock , of your choice or 4 cups water
3/4 cup creamy peanut butter
basmati rice , quinoa or couscous

Nutrision Information

Servings Per Recipe
6-8
Calories
480
Sugar
10g
Fat
36g
Mafe is a traditional West African stew that is perfect for warming you up on cold days. This dish's main ingredient is peanut butter, which is balanced by a mix of vegetables such as potatoes, sweet potatoes, and carrots. It has a subtle sweetness and a mild nutty flavor that comes from the use of peanut butter and a touch of cumin. The spiciness of the dish comes from the addition of cayenne pepper, which pairs well with the other ingredients. It is a comforting dish that is often shared with friends and family, and it's easy to make in large batches.

Instructions

1.In a large pot, heat the peanut oil over medium-high heat.
2.Add in the diced onion and garlic, stirring occasionally until the onions are translucent.
3.Add in the potatoes, sweet potatoes, and carrots, then stir to combine.
4.Stir in the tomato paste, cayenne pepper, paprika, cumin, and fresh thyme sprigs.
5.Pour in the stock or water and bring the mixture to a boil.
6.Reduce the heat to low, cover, and simmer for about 25 minutes or until the vegetables are tender.
7.Discard the thyme sprigs and stir in the peanut butter and chickpeas.
8.Cook for another 10-15 minutes until the Mafe has thickened and its flavors have melded together.
9.Season with salt and pepper to taste.
10.Serve hot over basmati rice, quinoa, or couscous and enjoy!

PROS

West African’s Finest Mafe is a delicious and hearty stew that is packed with flavor and nutrients.

It is a great source of dietary fiber, protein, Vitamin A, and Iron.

This recipe is also vegetarian and vegan-friendly.

Plus, it can easily be adapted to fit your taste by adjusting the spiciness and creaminess to your liking.

CONS

The recipe calls for a large amount of peanut butter and oil, making it high in calories and fat.

Additionally, some might find the stew to be too spicy or heavy on the peanut butter flavor.

HEALTH & BENEFITS

Mafe is a West African stew that is not only delicious but also healthy.
It is a great source of dietary fiber, protein, Vitamin A, and Iron.
Peanut butter contains antioxidants, healthy fats, and protein, which can help in reducing cholesterol levels and promoting heart health.
The use of cayenne pepper and paprika in this recipe can help with digestion and boosting the immune system.

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