Senegal • Africa • medium • 75 mins
Senegal Mafé
Description
Mafé is a rich and hearty peanut stew that is a staple in Senegalese cuisine. It reflects the agricultural practices of the region, utilizing groundnuts (peanuts) which are a key crop in Senegal, and is often enjoyed with rice or fufu.
Ingredients
- 1 lb beef or chicken, cut into pieces
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium tomatoes, chopped
- 1 cup natural peanut butter
- 4 cups chicken or vegetable broth
- 2 medium carrots, sliced
- 1 medium sweet potato, diced
- 1 bell pepper, chopped
- 1 teaspoon ground ginger
- 1 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- 2 tablespoons vegetable oil
- Fresh parsley for garnish
Instructions
- Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and garlic, sauté until translucent.
- Add the meat pieces and brown on all sides.
- Stir in the chopped tomatoes, ground ginger, and cayenne pepper. Cook for about 5 minutes until the tomatoes soften.
- Add the broth and bring to a boil. Reduce heat and simmer for 30 minutes.
- Stir in the peanut butter until fully incorporated.
- Add the carrots, sweet potato, and bell pepper. Simmer for an additional 20-30 minutes until the vegetables are tender and the stew thickens.
- Season with salt and pepper to taste.
- Serve hot over rice or fufu, garnished with fresh parsley.
Nutritional Information
Calories: 450 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: nuts
Health Benefits
Mafé is rich in protein from beef or chicken, essential for muscle repair and growth. The inclusion of vegetables like carrots and sweet potatoes adds fiber, vitamins, and antioxidants, promoting digestive health and reducing inflammation. Peanut butter provides healthy fats and energy, while being a source of magnesium and vitamin E, which support heart health. Additionally, this dish is dairy-free and gluten-free, making it suitable for various dietary needs.
Cultural Significance
Mafé is not only a beloved dish in Senegal but also represents the fusion of local ingredients and culinary traditions. It is often prepared for family gatherings and celebrations, symbolizing hospitality and community.
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