Mafe

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)

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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.