Mafe
The Quirky Foodster Team
Ingredients
- Beef or lamb, cubed — 800 g (1.75 lb)
- Smooth peanut butter — 200 g (2/3 cup)
- Onion, chopped — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 3
- Tomato paste — 2 tbsp
- Carrots, chopped — 2
- Sweet Potato, chopped — 1
- Scotch Bonnet pepper, whole — 1
- Water — 1 L (4 cups)
- Vegetable oil — 2 tbsp
- Salt and black pepper, — to taste
Method
- Heat oil in a large pot and brown the meat pieces; set aside.
- Sauté the onion and garlic in the same pot until softened.
- Add the tomatoes and tomato paste, cooking until it forms a thick sauce.
- Return the meat to the pot with the water and scotch bonnet.
- Simmer, covered, for 45-50 minutes until the meat is nearly tender.
- Whisk the peanut butter with a ladleful of the hot broth to loosen, then stir into the pot.
- Add the carrots and sweet potato, simmering a further 25-30 minutes until the vegetables and meat are fully tender.
- Remove the scotch bonnet, season with salt and pepper, and serve hot with rice.
Introduction: A rich, hearty peanut stew with meat and vegetables, simmered until deeply flavourful.
Cultural Background: Mafé, a peanut-based stew found across West Africa, holds a special place in Senegalese home cooking, its creamy, nutty sauce enveloping tender meat and vegetables for a satisfying, warming main dish.
Tips: Whisk the peanut butter with warm broth before adding to the pot to avoid lumps in the sauce. Simmer gently once the peanut butter is added, stirring occasionally, as it can catch on the bottom.
Variations: Add okra or cabbage for extra vegetables; a vegetarian version uses chickpeas instead of meat with vegetable stock.
Storage: Store in an airtight container in the refrigerator for up to 3 days, or freeze for up to 2 months.
Reheating: Reheat gently in a covered pot over low heat, stirring occasionally, adding a splash of water if too thick.
Nutrition: Approx. 520 kcal, 32 g protein, 28 g carbohydrate, 32 g fat per serving.
FAQs:
Q: Can chicken be used instead of beef or lamb?
A: Yes, chicken works well and requires a shorter simmering time.
Q: Why does the peanut sauce need careful stirring?
A: Peanut-based sauces can stick and scorch on the bottom of the pot if left unstirred for too long.
- Beef or lamb, cubed — 800 g (1.75 lb)
- Smooth peanut butter — 200 g (2/3 cup)
- Onion, chopped — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 3
- Tomato paste — 2 tbsp
- Carrots, chopped — 2
- Sweet Potato, chopped — 1
- Scotch Bonnet pepper, whole — 1
- Water — 1 L (4 cups)
- Vegetable oil — 2 tbsp
- Salt and black pepper, — to taste
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