West African Peanut Stew (Maafe)
Maafe, or West African Peanut Stew, is a rich and savory dish originating from the Mandé peoples of West Africa, with popular versions in Mali, Senegal, and The Gambia. It features a flavorful base of tomatoes, onions, and spices, enriched with a creamy peanut butter or ground peanut paste, and is typically cooked with meat like chicken or beef, or vegetables, and often served over rice or millet.
🍽️ Nutrition at a glance
This stew is a well-balanced meal, offering a good mix of protein from the meat or legumes, healthy fats from the peanuts, and complex carbohydrates from the accompanying grains. A typical serving provides a hearty calorie range of approximately 400-600, along with key nutrients like fiber, iron, and vitamin C from the tomatoes.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 25 g |
| Fat | 22 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 550 mg |
| Iron | 3.5 mg |
| Vitamin A | 450 µg |
| Vitamin C | 25 mg |
| Calcium | 80 mg |
| Magnesium | 70 mg |
| Phosphorus | 180 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Maafe is a beloved communal dish often served at celebrations and family gatherings, symbolizing hospitality and togetherness. Nutritionally, the use of peanuts provides a unique plant-based protein and fat source, making it a particularly sustaining and energy-dense meal in regions where it's a staple.
