African peanut stew (Mafe)
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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.
🍽️ 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.
💡 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.