Mafe (or Maafe) is a popular Senegalese stew made in a spicy, creamy peanut and tomato sauce. This is one mouthwatering and appetizing dish you would not be able to get enough of!
Many different variations of peanut butter stew are eaten in various West African countries. In the Gambia, peanut stew is made with squash or sweet potatoes and is known as Domoda. In Nigeria, it is called Groundnut Stew and is usually eaten with fufu or rice.
For a low carb option, I serve my Mafe with cauliflower rice. This peanut stew is gluten-free, keto-friendly, and dairy-free.
It has so many complex and bold flavors that will leave you wanting more. And I make mine in just one pot so there is less clean up!
Ingredients used in making Mafe (peanut butter stew)
There are different variations when making Mafe, and it is so easy to make the dish your own.
Here are the ingredients I use for a quick and simple version of this peanut stew.
Beef: You can use beef, lamb, chicken, or any meat of choice. You can even leave it out entirely for a vegetarian or vegan option.
Peanut butter: A peanut stew won't be complete without this. You can use store-bought peanut butter or you can roast and blend the raw peanuts for a more authentic taste.
Vegetables: Onions, red bell pepper, and tomato paste. I use tomato paste rather than tomatoes because it has a sharper taste and gives more richness to the peanut butter stew.
You can add as many vegetables as you want, but I like to keep it simple.
Spices: bouillon, cayenne pepper, black pepper, and salt.
Water and stock/broth: If you don't have stock on hand, just use water but add more spices.
Olive oil: to sautƩ the meat and vegetables.
How to make Mafe (African Peanut Stew)
Wash the beef and cut them into smaller pieces. Pour some olive oil in a pan on medium heat.
When it gets hot, add the beef, 1/2 teaspoon of black pepper and a pinch of salt, and sautƩ till the meat is browned. This can take anywhere from 8 to 10 minutes.
Depending on the size of your pot, you may have to do this in batches.
Chop the onions and bell pepper and add it to the meat. Stir and let it sautƩ for a few minutes.
Add the tomato paste and stir till it dissolves and is mixed in. Turn the heat down a bit lower and cook for about 5 minutes.
Add water, stock, bouillon, cayenne pepper, and salt to taste. If you use stock, remember to add the salt last, so you don't add too much.
Bring everything to a boil and cook for 5 more minutes on high heat. Add the peanut butter and stir till it is dissolved.
Let it cook till it thickens, roughly 2-5 minutes. If you used chicken, lamb, or another choice of meat, you might have to let it cook longer until the meat is cooked through.
Serve with cauliflower rice and enjoy!
This recipe serves 6 and contains 6 net carbs per serving. It keeps well in the fridge for up to 5 days.
Tips when making African Peanut Stew
If you use beef for your peanut stew, cut it into smaller pieces before sautƩing, to cut down on your cooking time.
You can adjust the cayenne pepper to your desired preference. To increase the heat, add a whole habanero pepper after adding the stock.
After adding the peanut butter, you can add a little water if the stew is too thick.
Enjoy these delicious low carb African dishes!
Efo Riro (Nigerian Spinach Stew)
Sukuma Wiki (Kenyan Collard Greens)
Mafe/Maafe (Senegalese Peanut Stew)
Ingredients
- 2 lbs stew beef
- 1/2 cup peanut butter
- 1 red bell pepper
- 2 tbsp tomato paste
- 1 onion
- 1 tbsp bouillon powder
- 1 tsp cayenne pepper
- 1/4 cup olive oil
- 1 tsp salt to taste
- 1 tsp black pepper
- 1 cup water
- 2 cups stock/broth
Instructions
- Wash beef and cut into smaller pieces.
- Pour olive oil into a pan on medium heat.
- Add beef, 1/2 tsp of black pepper, and a pinch of salt, and saute for 8-10 minutes.
- Chop the onions and bell pepper.
- Add onions and red bell pepper and saute for 3 minutes.
- Add tomato paste and stir.
- Cook for about 5 minutes.
- Add water, stock, and bouillon, cayenne pepper and salt to taste.
- Bring to a boil and cook for 5 more minutes.
- Add peanut butter and stir till it is dissolved.
- Let it cook till it thickens, roughly 2-5 minutes.
- Serve with cauliflower rice and enjoy!
Notes
- If you use beef for your peanut stew, cut it into smaller pieces before sautƩing, to cut down on your cooking time.
- You can adjust the cayenne pepper to your desired preference. To increase the heat, add a whole habanero pepper after adding the stock.
- After adding the peanut butter, you can add a little water if the stew is too thick.
Should I use peanut butter with sugar or without? Thanks!
I prefer the one without sugar to cut carbs, but you can use any.
Just made it. Easy to follow and delicious
Thanks for letting me know how much you enjoyed it, Lea!
I was really intimidated to make this, but the direction were super easy. Iām so glad I took the chance to try something new because it was out of this world! My 2.5yr old daughter helped and then devoured it! I made no changes, itās perfect as is!
Thanks for the recipe. I know Iāll be trying more from you.
Thank you for your kind words, Kristen. I am so glad you and your daughter enjoyed my recipe!
Can this recipe be made in a instant pot? If so what setting would be best?
Hi Carolyn, I haven't tried it yet in an instant pot, but you can try browning the meat using the saute function and then set the pressure to manual mode for about 10 minutes. Let me know how it turns out!
Made it with chicken. I have added some cumin as well as broccoli. Peanutbutter goes well with broccoli. The whole family enjoyed the meal, will definitely make it again. Thanks Yolanda
I'm glad you enjoyed my peanut stew, Yolanda. I'm going to try it with broccoli too!
Hi Tayo can I use chicken, pork or goat meat on this recipe?
Yes, you sure can!
This recipe was delicious! I made it tonight, but also added mushrooms, zucchini, cumin, paprika, and cilantro. It was a very comforting and satisfying meal! š
I'm so glad you enjoyed it, Julia! And I love all the extra ingredients you added. Yum!
I made this tonite and it turned out excellent. I'm off meat so mine was all veggie, onion, red, yellow and orange bell peppers sliced and carrots. I can see adding zucchini and/or squash next time. But very quick and easy and tasty. I will definitely opt to add the habanero next time. But over rice topped with chopped cilantro, yu-mmy!
I'm so thrilled you enjoyed it, Erin. Zucchini and squash will make a wonderful addition!
I made this yesterday and it was so, so good! My 3.5 yr old even commented (without prompting) "I like this soup mama!" That made my whole day honestly š I really like that the recipe is easy to follow without a lot of complicated ingredients. I made it earlier than I needed for dinner, so I kept it on the stove on the lowest heat for a couple hours. I was worried the peanut butter would separate or get greasy, but it did not, it just got a bit thicker. Overall wonderful recipe, will definitely make again!
Thank you for your feedback, Kate! This recipe is always a hit with kids š
I love this unique recipe! I never would have thought to use peanut butter!
Thanks Jen. I hope you enjoy it!
This dish looks so appetising! Cannot wait to try peanut stew
Let me know how it turns out, Marina!
Hmm yum! This Stew is making me super hungry!
Hope you enjoy it!
This looks like a wonderful new stew flavor to try!
Thank you, Sue!
Love how flavoursome this dish is - I am a huge cayenne pepper fan also! Such a great meal š
Thank you, Alexandra!
My family love anything with peanut butter, and this looks no exception. Can't wait to try it!
Let me know how it turns out, Robyn!
This looks and sounds amazing! I can't wait to make this for my boyfriend, he LOVES Peanut Stew!
Hope he enjoys it š
So flavorful!
Thank you, Sabrina!