Mafe (or Maafe) is an authentic West African Peanut Stew, cooked with a rich and creamy peanut butter and tomato sauce. This dish is popular across the West African coast, where it goes by various names. In Senegal, it’s enjoyed for its bold flavors, and it’s often made with beef or chicken. It is perfect for those looking for a flavorful, hearty, and low-carb meal. Best served with cauliflower rice for a complete meal.

Full Recipe:

Ingredients:

• 2 lbs stew beef (or your choice of meat like chicken, lamb)

• ½ cup peanut butter

• 1 red bell pepper

• 2 tablespoons tomato paste

• 1 onion

• 1 tablespoon beef bouillon powder

• 1 teaspoon cayenne pepper

• ¼ cup olive oil

• 1 teaspoon salt (to taste)

• 1 teaspoon black pepper

• 1 cup water

• 2 cups stock/broth (chicken or vegetable)

• Pinch of salt to brown the beef

Directions:

1. Wash the beef and cut it into smaller pieces.

2. Heat olive oil in a large pot over medium heat.

3. Add beef, black pepper, and a pinch of salt. Sauté for 8-10 minutes until the meat is golden brown.

4. Chop the onion and red bell pepper, then add them to the pot. Sauté for 3 minutes.

5. Add tomato paste and stir until well mixed. Cook for 5 minutes.

6. Add water, stock, bouillon powder, cayenne pepper, and salt. Bring to a boil and cook for 5 more minutes.

7. Stir in the peanut butter and let it dissolve into the stew. Let the stew simmer for 2-5 minutes until thickened.

8. Serve with cauliflower rice and enjoy!

Nutrients (per serving):

• Calories: 443 kcal

• Carbohydrates: 8g

• Protein: 39g

• Fat: 29g

• Saturated Fat: 4g

• Cholesterol: 94mg

• Sodium: 812mg

• Potassium: 744mg

• Fiber: 2g

• Sugar: 3g

• Vitamin A: 827 IU

• Vitamin C: 27 mg

• Calcium: 32 mg

• Iron: 3 mg

A Deep Dive into Mafe’s Origins

Mafe originates from West Africa, particularly in countries like Senegal, Mali, and Guinea, where it is a staple meal. The dish reflects the region’s love for peanut-based sauces, which are commonly used in many African dishes. In Senegal, the dish is often referred to as “Yassa Mafe” when made with chicken, but Mafe can also be prepared with other meats like lamb or beef.

The beauty of Mafe lies in its simplicity—peanut butter, meat, and vegetables combine to form a comforting, savory stew that is filling and delicious. While the dish has become widely popular in many parts of the world, it remains a cherished traditional meal that reflects the agricultural abundance of the West African region, where peanuts and tomatoes are commonly cultivated.

The Richness of Peanut Butter in Mafe

Peanut butter is the star ingredient in Mafe, providing the dish with its signature creamy texture and deep, nutty flavor. It’s no surprise that peanuts are a key ingredient in many African dishes, as they grow abundantly in the region. The peanut butter in Mafe helps to create a velvety base for the stew, blending perfectly with the savory flavors from the meat and the vegetables.

In addition to its flavor, peanut butter also contributes to the stew’s nutritional profile. It provides healthy fats and protein, making Mafe not only a delicious but also a nutritionally balanced meal. The creaminess of the peanut butter pairs wonderfully with the spicy kick from cayenne pepper, the earthiness of the beef, and the tanginess of the tomato paste, creating a dish that is complex yet satisfying.

The Role of Tomatoes, Spices, and Broth

Tomatoes play a crucial role in Mafe, adding acidity and balance to the richness of the peanut butter. Tomato paste is used to enhance the tomato flavor, thickening the stew and adding depth. The combination of tomato paste, olive oil, and sautéed vegetables creates a base that perfectly complements the richness of the peanut butter.

The addition of spices like cayenne pepper, black pepper, and beef bouillon powder bring a hint of heat and complexity to the dish. Cayenne pepper, in particular, adds a spicy kick that contrasts beautifully with the creamy peanut butter, making each bite burst with flavor. The broth and water provide the necessary liquid to simmer the stew, creating the perfect consistency. The stew’s long, slow simmer ensures that the flavors meld together, resulting in a rich, thick, and hearty stew.

A Flavorful Meal for Any Occasion

Mafe is incredibly versatile and can be made to suit various preferences. While the traditional recipe often features beef or chicken, the dish can easily be adapted to suit your dietary needs. If you’re vegetarian or vegan, you can substitute the meat with plant-based proteins like tofu or tempeh, or even vegetables like sweet potatoes and carrots for a hearty alternative. The key is to create a balanced flavor profile using the same peanut butter and tomato sauce base.

For those following a low-carb or keto diet, Mafe is a great option, especially when served with cauliflower rice. The cauliflower rice serves as a light yet satisfying base that soaks up the rich flavors of the stew, providing a perfect pairing that complements the dish’s creamy, savory elements. This makes Mafe not only a fulfilling meal but one that fits into various dietary preferences.

The Beauty of Sautéing and Simmering

The cooking method for Mafe is key to achieving its rich, complex flavors. The beef or chicken is first sautéed in olive oil with black pepper and a pinch of salt, allowing the meat to brown and develop a deep, savory flavor. This browning process is essential for creating a rich base for the stew, as the caramelization of the meat adds complexity to the overall taste.

After sautéing the meat, onions and red bell peppers are added to the pot, providing sweetness and color to the dish. The sautéing of these vegetables helps to release their natural sugars, enhancing the overall flavor of the stew. The addition of tomato paste, along with the simmering process, allows the flavors to meld together, creating a comforting and aromatic stew.

The Nutritional Value of Mafe

Mafe is not only delicious but also a nutritionally rich dish. With a healthy balance of protein, fats, and carbohydrates, it is a great meal for those seeking a balanced and filling dish. The beef provides a generous amount of protein, which is essential for muscle building and repair, while the peanut butter offers healthy fats that support brain function and overall well-being.

The dish is also rich in potassium, which is important for maintaining proper heart and muscle function. The addition of tomatoes and peppers provides a good amount of vitamin C, which is essential for immune health, while the iron from the meat and peanuts helps support healthy blood circulation. Mafe is also relatively low in carbohydrates, especially when served with cauliflower rice, making it a great option for those following low-carb or ketogenic diets.

Serving Mafe: A Complete Meal

Mafe is a complete meal in itself, but it’s often served with rice, couscous, or in this case, cauliflower rice. The lightness of cauliflower rice balances the richness of the stew, allowing the flavors to shine through without overwhelming the palate. The rice helps to soak up the flavorful broth, making each bite even more satisfying.

If you’re looking to elevate your meal further, consider serving Mafe with a side of sautéed greens, like spinach or kale, for an extra boost of vitamins and minerals. You can also garnish the stew with chopped peanuts or fresh cilantro to add texture and freshness to the dish.

Conclusion: A Flavorful and Hearty Dish for Every Palate

Mafe is a beautiful representation of West African cuisine, with its rich, nutty peanut butter base, savory meat, and a perfect balance of spices. Whether made with beef, chicken, or a plant-based protein, this dish is a versatile and hearty option that is sure to please any palate. The slow simmering process and the combination of fresh vegetables and spices ensure that every bite is packed with flavor.

When served with cauliflower rice, Mafe becomes a complete meal that is both filling and satisfying. Its ability to cater to a variety of dietary preferences makes it an excellent choice for anyone looking to try something new or explore West African cuisine. Mafe is not just a meal—it’s an experience, a celebration of bold flavors and comforting textures that transport you straight to the heart of West Africa.