West African Peanut Stew

West African Peanut Stew, also known as Maafe, is a rich and hearty dish originating from West Africa, particularly popular in countries like Mali, Senegal, and Nigeria. It features a savory peanut butter base combined with meat (often chicken or beef), tomatoes, and a variety of vegetables such as sweet potatoes, carrots, and spinach, all simmered together to create a thick, flavorful sauce.

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🍽️ Nutrition at a glance

This dish is nutrient-dense, offering a good balance of protein from the meat and healthy fats from the peanut butter, along with carbohydrates from the vegetables and any accompanying rice or couscous. A typical serving provides around 400-600 calories, along with essential vitamins like A and C, and minerals such as iron and potassium.

Nutrition breakdown

Calories	450 kcal
Protein	20 g
Carbs	35 g
Fat	28 g
Fiber	6 g
Sugar	8 g
Sodium	650 mg
Potassium	550 mg
Iron	3.5 mg
Vitamin A	850 IU
Vitamin C	20 mg
Calcium	80 mg
Magnesium	90 mg
Phosphorus	250 mg
Zinc	2.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, West African Peanut Stew is a communal dish often served during celebrations and family gatherings, symbolizing unity and shared meals. Nutritionally, the combination of peanuts and vegetables creates a complete protein profile, making it a particularly nourishing and satisfying meal for both vegetarians and meat-eaters.