Mafe
Mafe, also known as West African peanut stew, is a rich and hearty dish from the region, typically made with a tomato-based sauce, ground peanuts or peanut butter, and a variety of vegetables and meats like chicken or beef. It is commonly served over rice or couscous, making it a complete and satisfying meal.
🍽️ Nutrition at a glance
This dish is high in healthy fats and protein due to the peanut base, and it provides a good amount of fiber and essential minerals like potassium and magnesium. A typical serving of Mafe with rice can range from 500 to 700 calories, depending on the portion size and ingredients used.
Nutrition breakdown
| Calories | 600 kcal |
| Protein | 25 g |
| Carbs | 45 g |
| Fat | 35 g |
| Fiber | 8 g |
| Sugar | 10 g |
| Sodium | 800 mg |
| Potassium | 600 mg |
| Magnesium | 100 mg |
| Iron | 3 mg |
| Vitamin C | 20 mg |
| Vitamin A | 300 IU |
| Calcium | 50 mg |
| Phosphorus | 300 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) of Mafe stew with rice · estimated, varies by recipe
💡 What's interesting
Mafe is culturally significant as a communal dish often served at gatherings and celebrations in West Africa, symbolizing unity and sharing. Nutritionally, the combination of peanuts and tomatoes creates a synergistic effect, enhancing the absorption of fat-soluble vitamins and antioxidants.
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AI estimate may be inaccurate · Terms