Mafe, or groundnut stew, is common throughout West and Central Africa. This traditional stew can include meat, vegetables, or seafood, and it is always based on a savory sauce made from peanut butter and tomatoes.
Servings: 4 (click to scale)
- 2 tsp extra virgin olive oil
- 1 medium fresh yellow onion diced
- 2 each fresh garlic cloves minced
- 1 large fresh sweet potato chopped into medium-size cubes
- 2 large fresh carrot cut into thin rounds
- 2 each fresh zucchini cut into thin half-rounds
- 15 oz canned diced tomatoes, no added salt
- 2 cups low-sodium vegetable broth
- 1 Tbsp curry powder
- ¼ cup natural peanut butter
- 3 sprigs fresh thyme minced, or 1 teaspoon dried thyme
- sea salt to taste
- Heat the oil in one of the soup pots on medium heat and sauté the onion and garlic until translucent (3-4 minutes).
- While the onions and garlic cook, chop up the sweet potato, carrots, and zucchini.
- Add sweet potato and vegetables to the pot; saute for 3-4 minutes.
- Add the diced tomatoes, vegetable broth, and curry powder, and bring to a boil. Cover and simmer for 10 minutes.
- After 10 minutes, add the peanut butter and the thyme to the stew. Let it cook, covered, for another 3-5 minutes.
- Salt to taste, serve and enjoy!
Recipe courtesy of Oldways. This recipe is based on one from Iba Thiam, chef and owner of Cazamance restaurant in Austin, Texas, and it is one of the recipes in Oldways’ A Taste of African Heritage cooking program. The sweet potato, a much-loved African heritage food, is a featured ingredient.
Calories: 240kcal | Carbohydrates: 27g | Protein: 7g | Fat: 11g | Saturated Fat: 1.5g | Sodium: 280mg | Fiber: 7g