Added to West African peanut stews
West African Peanut Stew, also known as Maafe, is a rich and hearty stew originating from West Africa, particularly popular in Mali, Senegal, and Nigeria. It typically features a savory, slightly sweet broth made from peanut butter, tomatoes, and onions, simmered with meat like chicken or beef, and often includes vegetables such as sweet potatoes, carrots, and spinach.
🍽️ Nutrition at a glance
This dish is a balanced meal, offering a good mix of protein from the meat and healthy fats from the peanut butter, along with complex carbs from the vegetables. A typical serving provides a substantial amount of calories, often in the 400-600 kcal range, and is rich in nutrients like potassium, vitamin A, and magnesium.
Nutrition breakdown
| Calories | 500 kcal |
| Protein | 25 g |
| Carbs | 35 g |
| Fat | 28 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 600 mg |
| Potassium | 450 mg |
| Vitamin A | 120 mcg |
| Magnesium | 70 mg |
| Iron | 3 mg |
| Vitamin C | 15 mg |
| Calcium | 80 mg |
| Phosphorus | 200 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, peanut stew is a unifying dish in West Africa, often served at gatherings and celebrations, reflecting the region's agricultural abundance. Nutritionally, the combination of peanuts and tomatoes enhances the absorption of fat-soluble vitamins, making it a cleverly designed, nutrient-dense meal.
