Discover the rich and savory flavors of Mafé, a traditional West African stew made with ground peanuts, tender meat, and a mix of hearty vegetables. This easy-to-follow recipe brings the authentic taste of West African cuisine to your table, offering a comforting and delicious meal that's perfect for any occasion.
Ingredients:
- 1 lb (450g) beef or chicken, cut into chunks
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 can (14 oz) diced tomatoes
- 1 cup smooth peanut butter
- 4 cups beef or chicken broth
- 2 large carrots, sliced
- 1 sweet potato, peeled and diced
- 1 bell pepper, chopped
- 1 teaspoon ground ginger
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- Salt and pepper to taste
- 2 tablespoons chopped fresh parsley (optional)
Instructions:
Sear the Meat: Heat the vegetable oil in a large pot over medium-high heat. Add the meat chunks and cook until browned on all sides. Remove the meat and set aside.
Sauté Vegetables: In the same pot, add the chopped onion and minced garlic. Sauté until the onions are soft and translucent.
Add Spices: Stir in the ground ginger, paprika, cumin, and turmeric. Cook for an additional minute to release the flavors.
Combine Ingredients: Add the diced tomatoes and peanut butter to the pot, stirring until well combined. Gradually add the broth, stirring to create a smooth mixture.
Simmer: Return the meat to the pot and bring the mixture to a boil. Reduce the heat to low, cover, and let simmer for 30 minutes.
Add Vegetables: Add the carrots, sweet potato, and bell pepper to the pot. Continue to cook for another 20-30 minutes, or until the meat is tender and the vegetables are cooked through.
Season and Serve: Season with salt and pepper to taste. Garnish with chopped fresh parsley if desired. Serve hot with rice or bread.
Enjoy your delicious Mafé, a true taste of West African cuisine!
Nutritional Values
Beef or Chicken (1 lb/450g)
- Calories: 250 kcal
- Protein: 26g
- Fat: 20g
- Carbohydrates: 0g
Nutritional Values (per 100g, cooked chicken):
- Calories: 165 kcal
- Protein: 31g
- Fat: 3.6g
- Carbohydrates: 0g
Benefits:
- Protein: Supports muscle growth and repair.
- Iron (beef): Helps in red blood cell production.
Onion (1 large)
- Calories: 44 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 10g
- Fiber: 1g
Benefits:
- Antioxidants: Contains compounds that help reduce inflammation and support immune health.
- Flavor: Adds depth and sweetness to the dish.
Garlic (2 cloves)
- Calories: 8 kcal
- Protein: 0.4g
- Fat: 0g
- Carbohydrates: 2g
Benefits:
- Immune Support: Contains compounds that support immune function.
- Flavor: Enhances the taste of the dish.
Vegetable Oil (2 tablespoons)
- Calories: 120 kcal
- Fat: 14g
- Saturated Fat: 2g
Benefits:
- Cooking: Adds flavor and helps cook the ingredients.
Diced Tomatoes (1 can, 14 oz)
- Calories: 32 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
Benefits:
- Antioxidants: Rich in lycopene, which may help reduce disease risk.
- Vitamins: Provides vitamins C and A.
Smooth Peanut Butter (1 cup)
- Calories: 941 kcal
- Protein: 34g
- Fat: 80g
- Carbohydrates: 28g
- Fiber: 8g
Benefits:
- Protein: Adds plant-based protein to the dish.
- Healthy Fats: Provides monounsaturated fats that are beneficial for heart health.
Beef or Chicken Broth (4 cups)
- Calories: 15 kcal
- Protein: 1g
- Fat: 0.5g
- Carbohydrates: 1g
Nutritional Values (per cup, chicken broth):
- Calories: 10 kcal
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 2g
Benefits:
- Flavor: Adds depth to the dish.
- Hydration: Contributes to the liquid content.
Carrots (2 large, sliced)
- Calories: 52 kcal
- Protein: 1g
- Fat: 0.3g
- Carbohydrates: 12g
- Fiber: 3g
Benefits:
- Vitamin A: Rich in beta-carotene, supports vision health.
- Fiber: Aids in digestion.
Sweet Potato (1, peeled and diced)
- Calories: 114 kcal
- Protein: 2g
- Fat: 0g
- Carbohydrates: 27g
- Fiber: 4g
Benefits:
- Vitamins: High in vitamins A and C.
- Antioxidants: Contains antioxidants that help reduce inflammation.
Bell Pepper (1, chopped)
- Calories: 30 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
Benefits:
- Vitamins: Excellent source of vitamins A and C.
- Antioxidants: Supports overall health.
Ground Ginger (1 teaspoon)
- Calories: 6 kcal
- Protein: 0.2g
- Fat: 0.2g
- Carbohydrates: 1g
Benefits:
- Digestive Health: Can aid in digestion and reduce nausea.
- Flavor: Adds warmth and spiciness.
Paprika (1 teaspoon)
- Calories: 6 kcal
- Protein: 0.3g
- Fat: 0.3g
- Carbohydrates: 1g
Benefits:
- Vitamin A: Provides vitamin A, supports vision health.
- Flavor: Adds a sweet, mild heat.
Ground Cumin (1 teaspoon)
- Calories: 8 kcal
- Protein: 0.4g
- Fat: 0.4g
- Carbohydrates: 1g
Benefits:
- Digestive Health: Can aid digestion and improve gut health.
- Flavor: Adds a warm, earthy flavor.
Ground Turmeric (1 teaspoon)
- Calories: 6 kcal
- Protein: 0.2g
- Fat: 0.2g
- Carbohydrates: 1g
Benefits:
- Anti-Inflammatory: Contains curcumin, known for anti-inflammatory properties.
- Flavor: Adds an earthy, slightly bitter flavor.
Salt and Pepper (to taste)
- Calories: 0 kcal
- Sodium: 2,300 mg
Nutritional Values (per teaspoon black pepper):
- Calories: 6 kcal
- Protein: 0.3g
- Fat: 0.3g
- Carbohydrates: 1g
Benefits:
- Salt: Enhances flavor but should be used in moderation due to high sodium content.
- Pepper: Adds spice and enhances flavor.
Fresh Parsley (2 tablespoons, optional)
- Calories: 1 kcal
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 0.2g
Benefits:
- Vitamins: Provides vitamins A, C, and K.
- Flavor: Adds a fresh, herbal note to the dish.
This combination provides a rich, flavorful dish with a variety of nutrients, including proteins, vitamins, and healthy fats.
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