African peanut stew (Mafe)
Mafe, or African peanut stew, is a rich, savory dish originating from West Africa, particularly popular in countries like Mali, Senegal, and The Gambia. It features a flavorful peanut butter-based sauce simmered with meat (often beef, lamb, or chicken), vegetables like sweet potatoes, carrots, and tomatoes, and is commonly served over rice or couscous.
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🍽️ Nutrition at a glance
This stew is nutritionally balanced, offering a good mix of carbohydrates from the vegetables and grains, protein from the meat and peanuts, and healthy fats from the peanut butter. A typical serving provides a substantial amount of energy, roughly 400-600 calories, along with key nutrients like iron, vitamin A, and fiber.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 28 g |
| Fat | 20 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 650 mg |
| Potassium | 620 mg |
| Iron | 4.5 mg |
| Vitamin A | 450 µg |
| Vitamin C | 18 mg |
| Calcium | 95 mg |
| Magnesium | 85 mg |
| Phosphorus | 310 mg |
| Zinc | 3.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Mafe is a beloved comfort food and a staple in many West African households, often prepared for family gatherings and celebrations. Its unique use of peanuts as a thickener and flavor base not only adds a creamy texture but also boosts the dish's nutritional profile with plant-based protein and healthy fats.
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AI estimate may be inaccurate · Terms