West African Peanut Stew (Mafe)
West African Peanut Stew, also known as Mafe, is a hearty and flavorful one-pot dish originating from countries like Senegal, Mali, and The Gambia. It features a rich, savory-sweet broth made from peanut butter, tomatoes, and various spices, typically simmered with tender meat (like chicken or beef) or vegetables, and often served over rice or with fufu.
🍽️ Nutrition at a glance
This dish is generally high in protein and healthy fats from the peanut base and meat, while also providing complex carbs when served with rice. A typical serving offers a good source of fiber, vitamins from vegetables, and minerals like magnesium and potassium, with a calorie count often ranging from 400-600 per serving depending on portion size and ingredients.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 18 g |
| Carbs | 28 g |
| Fat | 22 g |
| Fiber | 5 g |
| Sugar | 7 g |
| Sodium | 650 mg |
| Potassium | 520 mg |
| Iron | 3.2 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 15 mg |
| Calcium | 80 mg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Zinc | 2.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Mafe beautifully showcases the culinary exchange along trans-Saharan trade routes, blending indigenous African ingredients like peanuts (introduced from the Americas) with local cooking techniques. Nutritionally, the combination of plant-based protein from peanuts with animal protein creates a complete amino acid profile, making it a particularly nourishing meal.
