Authentic West African Mafe (Peanut Stew)

Mafe, also known as groundnut stew, is a beloved West African dish known for its bold, complex flavors and deeply comforting nature. Originating in countries like Senegal, Mali, and The Gambia, this hearty stew combines tender chunks of meat with a luscious, nutty sauce made from peanut butter, tomatoes, and aromatic spices. With its satisfying balance of heat, sweetness, and savory richness, Mafe is a soul-warming meal best enjoyed over rice or couscous.

Why You’ll Love This Recipe

This recipe offers a rich tapestry of flavors that’s both familiar and exciting. The creamy peanut butter base pairs perfectly with the vibrant tomato and spice blend, while the slow-simmered meat and vegetables create a stew that’s both hearty and nourishing. It’s naturally gluten-free, adaptable to your preferred protein or spice level, and deeply satisfying—a true comfort food from the heart of West Africa.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Beef or lamb, cut into chunks
• Vegetable oil
• Onion
• Garlic
• Fresh ginger
• Tomato paste
• Creamy natural peanut butter (unsweetened)
• Beef broth or water
• Carrots
• Sweet potato
• Bell pepper
• Green beans
• Scotch bonnet or habanero peppers (optional)
• Salt and pepper
• Paprika
• Ground cumin
• Cooked rice or couscous (for serving)

directions

1. Heat vegetable oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic and grated ginger. Stir and cook for 1–2 minutes until fragrant.
3. Add beef or lamb chunks and brown evenly on all sides.
4. Stir in the tomato paste and cook for about 2 minutes to deepen the flavor.
5. Pour in the broth or water and bring to a gentle simmer.
6. In a separate bowl, mix peanut butter with a ladle of the hot broth to create a smooth mixture. Add this back to the pot and stir well to incorporate.
7. Add the chopped carrots, cubed sweet potatoes, bell pepper, green beans, and chili peppers (if using).
8. Season with salt, pepper, paprika, and cumin. Stir to combine.
9. Cover and simmer on low heat for 45–60 minutes, until the meat is tender and the sauce is rich and thick.
10. Adjust seasoning to taste and remove chili peppers before serving if desired. Serve hot over steamed rice or couscous.

Servings and timing

• Servings: 6 servings
• Prep Time: 15 minutes
• Cooking Time: 1 hour
• Total Time: 1 hour 15 minutes
• Estimated Calories: 590 kcal per serving

Variations

• Vegetarian version: Replace the meat with chickpeas or lentils and use vegetable broth instead.
• Chicken Mafe: Use bone-in chicken thighs or drumsticks for a different but equally rich flavor.
• Spicy version: Increase the number of chili peppers or add ground cayenne for extra heat.
• Nut-free version: Substitute with sunflower seed butter if avoiding peanuts, though flavor will differ slightly.
• Greens addition: Stir in spinach or kale in the last 10 minutes for added color and nutrients.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally. Mafe also freezes well—store in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating.

FAQs

What does Mafe taste like?

Mafe has a rich, savory, and slightly sweet flavor with a creamy peanut base, enhanced by tomato and warm spices.

Is Mafe always made with beef?

No, it can be made with chicken, lamb, or even fish, depending on regional traditions and personal preference.

Can I make it without spicy peppers?

Yes, you can omit the chili peppers entirely for a mild version without sacrificing the overall flavor.

What’s the best way to serve Mafe?

It’s traditionally served over white rice, but couscous, millet, or flatbread also work well.

Is natural peanut butter required?

Yes, natural unsweetened peanut butter is preferred to avoid added sugar, which can alter the taste.

Can I make this in a slow cooker?

Yes, brown the meat and sauté aromatics beforehand, then combine all ingredients in a slow cooker on low for 6–8 hours.

How thick should the stew be?

Mafe should be thick and rich but still spoonable. Simmer uncovered if the sauce needs reducing.

Can I use canned tomatoes instead of paste?

Tomato paste is preferred for depth, but a small amount of canned tomatoes can be used if reduced to a thicker consistency.

What vegetables can I substitute?

You can use pumpkin, eggplant, or zucchini depending on availability and preference.

Does it taste like peanut butter?

It has a nutty undertone but is balanced by savory and spicy elements, so the peanut flavor is present but not overpowering.

Conclusion

Authentic West African Mafe is a deeply comforting, flavor-packed dish that brings warmth and richness to the table. With its creamy peanut base, tender meat, and nourishing vegetables, it’s a perfect representation of West African culinary tradition. Whether enjoyed with rice or couscous, this stew is sure to become a beloved staple for those seeking bold, heartwarming flavors.

Authentic West African Mafe (Peanut Stew)

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Mafe, a rich and comforting peanut stew from West Africa, blends tender meat, creamy peanut butter, tomatoes, and a medley of vegetables into a bold and hearty dish. Bursting with flavor and soul-warming depth, it’s best served with steamed rice or couscous to soak up the luscious, spicy-sweet sauce.

• Author: Mari
• Prep Time: 15 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 15 minutes
• Yield: 6 servings 1x
• Category: Main Dish
• Method: Simmer
• Cuisine: West African
• Diet: Halal

Ingredients

Units USM Scale 1x2x3x

• 2 lbs beef or lamb, cut into chunks
• 2 tbsp vegetable oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 inch fresh ginger, grated
• 1/2 cup tomato paste
• 1 cup creamy peanut butter (natural, unsweetened)
• 4 cups beef broth or water
• 2 carrots, sliced
• 1 sweet potato, peeled and cubed
• 1 bell pepper, chopped
• 1 cup green beans
• 1–2 hot chili peppers (scotch bonnet or habanero), optional
• Salt and pepper to taste
• 1 tsp paprika
• 1 tsp ground cumin
• Cooked rice or couscous for serving

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Instructions

1. In a large pot, heat oil over medium heat. Add chopped onion and sauté until translucent.
2. Stir in garlic and ginger, cooking for 1–2 minutes until fragrant.
3. Add beef chunks and brown on all sides.
4. Stir in tomato paste and cook for another 2 minutes.
5. Pour in broth or water and bring to a gentle simmer.
6. In a bowl, mix peanut butter with a ladle of hot broth until smooth. Add it to the stew and stir well.
7. Add carrots, sweet potatoes, bell peppers, green beans, and chili peppers (if using). Season with salt, pepper, paprika, and cumin.
8. Cover and simmer for 45–60 minutes, or until meat and vegetables are tender and sauce is thickened.
9. Serve hot over rice or couscous.

Notes

• Substitute chicken for a lighter variation.
• Use chunky peanut butter for added texture if preferred.
• Can be made ahead and tastes even better the next day.
• Adjust chili quantity to suit your spice tolerance.

Nutrition

• Serving Size: 1 serving
• Calories: 590
• Sugar: 7g
• Sodium: 540mg
• Fat: 40g
• Saturated Fat: 10g
• Unsaturated Fat: 26g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 90mg