Discover the rich flavors of Mafé, a traditional West African peanut-based stew. This hearty dish combines tender meat or vegetables with a creamy, nutty sauce, often served with rice or couscous. Perfect for a comforting meal, Mafé is a delicious blend of spices and textures that will leave you craving more. Try this authentic recipe to bring a taste of West Africa to your table!
Ingredients:
- 1 lb (450g) beef, chicken, or lamb, cut into cubes
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 2 tomatoes, chopped
- 1/4 cup tomato paste
- 1 cup smooth peanut butter
- 4 cups beef or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper (optional, for heat)
- 2 sweet potatoes, peeled and cubed
- 1 cup carrots, sliced
- 1 bell pepper, chopped
- Salt and pepper to taste
- Cooked rice or couscous, for serving
Instructions:
Prepare the Meat:
- Heat the vegetable oil in a large pot over medium-high heat. Add the meat cubes and cook until browned on all sides. Remove the meat and set aside.
Sauté the Aromatics:
- In the same pot, add the chopped onion, garlic, and ginger. Cook until the onion is translucent and fragrant.
Add Tomatoes and Spices:
- Stir in the chopped tomatoes and tomato paste. Cook for a few minutes until the tomatoes begin to break down. Add the cumin, paprika, and cayenne pepper (if using). Mix well.
Incorporate Peanut Butter:
- Reduce the heat to medium-low. Stir in the peanut butter until fully combined with the tomato mixture.
Simmer the Stew:
- Gradually add the broth, stirring continuously to prevent lumps. Bring the mixture to a boil, then reduce the heat to low. Return the meat to the pot, and add the sweet potatoes, carrots, and bell pepper. Cover and simmer for about 30-40 minutes, or until the meat and vegetables are tender.
Season and Serve:
- Season the stew with salt and pepper to taste. Serve hot over a bed of cooked rice or couscous.
Enjoy your delicious Mafé, a hearty and flavorful stew that brings the essence of West African cuisine to your table!
Nutritional Values:
Beef, Chicken, or Lamb (per 100g):
- Beef: 250 calories, 26g protein, 20g fat
- Chicken: 165 calories, 31g protein, 3.6g fat
- Lamb: 294 calories, 25g protein, 22g fat
Benefits:
- Protein: Essential for muscle growth, repair, and overall body function.
- Iron: Important for oxygen transport and energy levels.
- B Vitamins: Support energy metabolism and brain function.
Vegetable Oil (per 1 tablespoon)
- Calories: 120
- Fat: 14g (mostly unsaturated fats)
Benefits:
- Healthy Fats: Supports heart health and provides essential fatty acids.
- Vitamin E: Acts as an antioxidant, protecting cells from damage.
Onion (per 100g)
- Calories: 40
- Carbohydrates: 9g
- Fiber: 1.7g
Benefits:
- Antioxidants: Rich in antioxidants that may help reduce inflammation.
- Vitamin C: Supports immune function and skin health.
Garlic (per 100g)
- Calories: 149
- Carbohydrates: 33g
- Fiber: 2.1g
Benefits:
- Antimicrobial: Has antibacterial and antiviral properties.
- Heart Health: May help lower blood pressure and cholesterol levels.
Ginger (per 100g)
- Calories: 80
- Carbohydrates: 18g
- Fiber: 2g
Benefits:
- Digestive Health: Can help with nausea and digestion.
- Anti-inflammatory: Reduces inflammation and may relieve pain.
Tomatoes (per 100g)
- Calories: 18
- Carbohydrates: 3.9g
- Fiber: 1.2g
Benefits:
- Vitamin C: Supports immune health and skin.
- Lycopene: An antioxidant linked to reduced risk of certain diseases.
Tomato Paste (per 100g)
- Calories: 82
- Carbohydrates: 19g
- Fiber: 3g
Benefits:
- Concentrated Nutrients: High in antioxidants and vitamins.
- Flavor Enhancer: Adds depth to dishes with fewer calories.
Peanut Butter (per 2 tablespoons)
- Calories: 188
- Protein: 8g
- Fat: 16g
Benefits:
- Healthy Fats: Provides unsaturated fats and protein.
- Vitamins and Minerals: Includes magnesium, potassium, and vitamin E.
Beef or Chicken Broth (per 1 cup)
- Calories: 15-30
- Protein: 1-2g
Benefits:
- Hydration: Helps in maintaining fluid balance.
- Flavor: Adds rich taste to dishes with minimal calories.
Sweet Potatoes (per 100g)
- Calories: 86
- Carbohydrates: 20g
- Fiber: 3g
Benefits:
- Vitamin A: Supports vision and immune health.
- Antioxidants: Rich in beta-carotene and other nutrients.
Carrots (per 100g)
- Calories: 41
- Carbohydrates: 10g
- Fiber: 2.8g
Benefits:
- Vitamin A: Promotes eye health and immune function.
- Antioxidants: Contains beta-carotene which may reduce the risk of chronic diseases.
Bell Pepper (per 100g)
- Calories: 31
- Carbohydrates: 6g
- Fiber: 2g
Benefits:
- Vitamin C: Boosts immune health and skin vitality.
- Antioxidants: Contains compounds that may reduce inflammation.
Salt and Pepper
- Salt (per 1 teaspoon): ~2,300mg sodium
- Pepper (per 1 teaspoon): ~6 calories
Benefits:
- Salt: Essential for electrolyte balance (use in moderation to avoid high sodium intake).
- Pepper: May aid digestion and enhance flavor.
Incorporating these ingredients into your Mafé recipe not only provides rich and diverse flavors but also offers numerous health benefits.
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