Mafe (West African Peanut Stew)

Senegalese/Malian protein powerhouse stew with rich peanut sauce

Nutritional Information (Per Serving)

• Protein: 36-40g
• Calories: ~450
• Carbs: 25g
• Fat: 22g
• Fiber: 8g
• Servings: 6

Ingredients

For the Protein:

• 2 lbs (900g) lean beef chuck roast or chicken thighs, cut into 2-inch chunks
• 1 lb (450g) boneless chicken breast, cut into chunks (for mixed protein)
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper

For the Peanut Base:

• 1 cup natural peanut butter (no sugar added, smooth or crunchy)
• 4-5 cups low-sodium beef or chicken broth (warm)
• 2 tbsp tomato paste
• 1 can (14 oz) crushed tomatoes

For the Aromatics:

• 2 large onions, diced
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 2 bay leaves
• 1 cinnamon stick
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (adjust to taste)
• 1/2 tsp ground cumin
• Salt and pepper to taste

For the Vegetables:

• 2 large sweet potatoes, peeled and cut into chunks
• 2 large carrots, cut into thick rounds
• 1 large eggplant, cut into chunks (optional)
• 1 cup green beans, trimmed and cut into 2-inch pieces
• 2 cups collard greens or spinach, chopped
• 1 large bell pepper, cut into strips

For Serving:

• Cooked brown rice, quinoa, or cauliflower rice
• Fresh cilantro, chopped
• Crushed peanuts for garnish
• Lime wedges
• Hot sauce (optional)

Instructions

Step 1: Brown the Protein

1. Season meat chunks with salt and pepper.
2. Heat olive oil in a large, heavy-bottomed Dutch oven over medium-high heat.
3. Brown meat in batches, about 4-5 minutes per side until golden.
4. Don’t overcrowd the pot – work in batches if necessary.
5. Remove browned meat and set aside (it doesn’t need to be fully cooked).

Step 2: Build the Aromatic Base

1. In the same pot, reduce heat to medium and add diced onions.
2. Sauté for 6-8 minutes until golden and softened.
3. Add minced garlic and ginger, cook for 1 minute until fragrant.
4. Stir in tomato paste and cook for 2 minutes until it darkens.
5. Add crushed tomatoes and cook for 5 minutes, stirring occasionally.

Step 3: Create the Peanut Sauce

1. Add coriander, smoked paprika, cayenne, and cumin to the pot.
2. Stir for 30 seconds until fragrant.
3. In a separate bowl, whisk peanut butter with 2 cups of warm broth until smooth.
4. Add the peanut butter mixture to the pot and stir well.
5. Add bay leaves and cinnamon stick.
6. Bring to a gentle simmer.

Step 4: Add Protein and Hardy Vegetables

1. Return browned meat to the pot.
2. Add sweet potato chunks and carrots.
3. Add enough additional broth to cover ingredients by 1 inch.
4. Bring to a gentle boil, then reduce heat to low.
5. Cover and simmer for 45-60 minutes until meat is tender.

Step 5: Add Remaining Vegetables

1. Add eggplant chunks (if using) and cook for 10 minutes.
2. Add green beans and bell pepper strips, cook for 8-10 minutes.
3. In the last 5 minutes, add chopped collard greens or spinach.
4. Stir gently to wilt the greens.

Step 6: Final Seasoning and Serving

1. Remove bay leaves and cinnamon stick.
2. Taste and adjust seasoning with salt, pepper, and cayenne.
3. The stew should be thick but not paste-like (add more broth if needed).
4. Let rest for 5 minutes before serving.
5. Serve over rice with fresh cilantro and crushed peanuts.

Serving Suggestions

For Maximum Protein:

• Serve with quinoa for complete amino acid profile
• Add a dollop of Greek yogurt on top
• Sprinkle with crushed peanuts for extra protein

For Lower Carb:

• Serve over cauliflower rice or zucchini noodles
• Skip the sweet potatoes, add more green vegetables
• Focus on the protein and sauce

For Post-Workout:

• Serve with brown rice for complex carbs
• Add roasted sweet potato on the side
• Include a banana for quick carbs

Pro Tips for Bodybuilders

1. Protein variety – Use a mix of beef and chicken for different amino acid profiles
2. Natural peanut butter – Choose brands with no added sugar or oils
3. Vegetable loading – Add extra vegetables to increase fiber and micronutrients
4. Batch cooking – This stew improves in flavor over 24-48 hours
5. Healthy fats – The peanut butter provides heart-healthy monounsaturated fats
6. Anti-inflammatory spices – Ginger and turmeric provide recovery benefits

Traditional West African Notes

• Peanut butter substitute – Traditional recipes use ground peanuts, but natural PB works perfectly
• Slow cooking is key – Don’t rush the process; low and slow develops the best flavors
• Vegetable variations – Use whatever vegetables are seasonal and available
• Spice level – Adjust heat with scotch bonnet peppers in traditional versions
• Regional differences – Senegalese mafe often includes fish, Malian versions focus on meat

Make-Ahead Instructions

Day Before:

• Brown the meat and refrigerate
• Prep all vegetables and store separately
• Make the peanut sauce base

Day Of:

• Combine everything and simmer
• Add final vegetables in stages
• Flavors improve with time

Dietary Modifications

For Nut Allergies:

• Substitute sunflower seed butter or tahini
• Adjust liquid ratios as needed
• Flavor will be different but still delicious

For Vegetarian Version:

• Replace meat with extra-firm tofu, tempeh, or seitan
• Use vegetable broth instead of meat broth
• Add chickpeas or black-eyed peas for protein

For Keto Version:

• Skip sweet potatoes and carrots
• Use low-carb vegetables like broccoli and cauliflower
• Serve without rice

Storage and Reheating

Refrigerator:

• Store for up to 5 days in airtight containers
• Stew thickens when cold – add broth when reheating

Freezer:

• Freeze for up to 4 months
• Freeze without the final vegetables for best texture
• Thaw overnight before reheating

Reheating Tips:

• Heat gently on stovetop, stirring frequently
• Add broth or water if too thick
• Taste and re-season after reheating

Nutritional Benefits

Peanut Butter:

• High in protein and healthy fats
• Rich in niacin, magnesium, and vitamin E
• Provides sustained energy

Sweet Potatoes:

• Complex carbohydrates for energy
• High in beta-carotene and fiber
• Natural sweetness balances spice

Leafy Greens:

• Iron, folate, and vitamins A, C, K
• Antioxidants for recovery
• Minimal calories, maximum nutrition

Total Prep Time: 25 minutes
Cook Time: 1.5 hours
Difficulty: Medium (requires patience for slow cooking)