Mafe (or Maafe) is a popular African peanut 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!
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Ingredients used to make African peanut 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 sauté the meat and vegetables.
How to make this recipe
Wash the beef and cut them into smaller pieces. Pour some olive oil into a pan on medium heat.
When it gets hot, add the beef, ½ teaspoon of black pepper, and a pinch of salt, and sauté 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 them to the meat. Stir and let it sauté 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 sautéing, 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.
- If you prefer chicken, try this African chicken peanut stew. So delicious!
Enjoy these delicious low carb African dishes!
Efo Riro (Nigerian Spinach Stew)
Sukuma Wiki (Kenyan Collard Greens)
Fumbwa (Congolese Spinach Stew)
Mafe/Maafe (Senegalese Peanut Stew)
Ingredients
- 2 lbs stew beef
- ½ cup peanut butter
- 1 red bell pepper
- 2 tbsp tomato paste
- 1 onion
- 1 tbsp bouillon powder
- 1 tsp cayenne pepper
- ¼ 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, ½ 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 sautéing, 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.
- If you prefer chicken, try this African chicken peanut stew. So delicious!
I followed the recipe exactly and next time would not add the cup of water because it was more like a curry than what the photos look like. The taste was good though
Yes, it will work well with very little or no water. Thanks for stopping by!
This looks delicious! I’d like to try this recipe. I’m just wondering - It looks like the dish was topped with an herb in the picture. Is that parsley or cilantro? Thanks for sharing this recipe!
I've used both in the past, so you can't go wrong with either.
I will be making this dish for an upcoming event this weekend but need to make it for a serving size double what this recipe says (6)...need it to serve 12 minimally. Don't think doubling all the ingredients would work, would it? What would you recommend?
Hi June, yes you can double the ingredients. But don't double the salt or cayenne pepper till you taste it first, to be sure it's not too salty or too spicy.
The first direction is to "wash beef." I don't think I've ever read an instruction like that. Can you tell me the reason and how you would do that? Just rinse it with water or actually wash it?
I meant to rinse with water.
I'm making it tonight. I'll let you know how it turns out.
Very tasty! I did make a couple of changes, one out of necessity the other for personal preference. First, no tomato paste. I *always* have tomato paste except for this time. Subbed with about 1/3 cup of tomato sauce and some chopped sun-dried tomatoes. Secondly, I like my food spicier so after tasting the stew with the recommended amount of cayenne and feeling it needed more I added some Calabrian chili flakes to the mix. Total deliciousness. I don't often repeat recipes but this one is a keeper. Thank you for sharing!
I'm glad the substitutions worked out great! 🙂
This looks similar to a recipe I have from the Central African Republic -- which I currently can't find, but want to make and just came across yours. The one I had used Tabasco Sauce instead of cayenne pepper -- and no bell pepper. Will use yours with those two adaptations on Monday -- and hope it turns out well.
Let me know how it turns out!
Made this for dinner, except no red peppers so used zucchini instead, absolutely delicious! I saw someone make Maafe on Beat Bobby Flay and it sounded awesome. Found your recipe and it was even better than I imagined. Loved it, thank you! Will definitely do more of your recipes.
I'm glad you enjoyed it, Kat. I like the addition of zucchini!
This recipes is amazing! We were literally licking our bowls. I can't wait to try different variations - maybe a vegetarian version with mushrooms? I can't wait to try more of your recipes!
I tried mafe with lamb recently for the first time and loved it so much I wanted to try it at home. Sadly, my partner is allergic to groundnuts and I’m having a hard time finding recipes with a peanut butter substitute. Thoughts on using sunflower butter, or other alternates?
I haven't tried but I think sunflower butter might work. Let me know if you try it!
Made this tonight, so delicious! Boyfriend loved it too. Thank you for the recipe, I will definitely be using it again
You're so welcome, Cheyenne!