Mafe Stew: A Delicious and Hearty Senegalese Dish

Mafe stew is a delicious and hearty Senegalese dish made with peanut butter, meat, vegetables, and spices. It is a popular dish in Senegal and other West African countries, and it is becoming increasingly popular in other parts of the world.

Mafe stew is made with a base of peanut butter, which gives it a rich and creamy flavor. The meat is typically beef, but chicken or lamb can also be used. The vegetables that are typically used in mafe stew include onions, carrots, potatoes, and tomatoes. The stew is seasoned with a variety of spices, including ginger, garlic, and turmeric.

Mafe stew is typically served over rice or couscous. It can also be served with bread or plantains. The stew is often garnished with fresh herbs, such as cilantro or parsley.

Mafe stew is a delicious and satisfying dish that is perfect for a cold winter day. It is also a great dish to serve for a party or potluck.

Ingredients

To make mafe stew for 6 servings, you will need:

• 2 pounds of beef stew meat (trimmed and cut into 1 1/2 inch cubes)
• Salt and pepper to taste
• 1/4 cup of vegetable oil
• 1 large onion (chopped)
• 4 cloves of garlic (minced)
• 1 inch piece of ginger (peeled and grated)
• 1/4 teaspoon of red pepper flakes (or more if you like it spicy)
• 6 tablespoons of tomato paste
• 1/2 cup of creamy unsweetened peanut butter
• 4 cups of beef broth (or chicken broth or water)
• 1 bay leaf
• 1 sprig of thyme (or 1/2 teaspoon of dried thyme)
• 2 cups of green cabbage (cut into wedges)
• 2 medium carrots (peeled and chopped)
• 1 medium sweet potato (peeled and chopped)
• 2 medium potatoes (peeled and chopped)
• Optional: 1 scotch bonnet pepper (whole or sliced) for extra heat
• Optional: 2 tablespoons of fish sauce or Maggi cubes for extra flavor
• Optional: chopped cilantro or parsley for garnish

Instructions

To make mafe stew, follow these steps:

1. Season the beef with salt and pepper. Heat the oil in a large pot over medium-high heat. Brown the beef on all sides, about 10 minutes. Transfer the beef to a plate and set aside.
2. In the same pot, reduce the heat to medium-low. Add the onion and cook until soft, about 15 minutes. Stir occasionally and scrape up any browned bits from the bottom of the pot.
3. Add the garlic, ginger and red pepper flakes and cook for another 5 minutes, stirring frequently.
4. Add the tomato paste and cook for another 5 minutes, stirring constantly.
5. Whisk together the peanut butter and broth until smooth. Add this mixture to the pot along with the bay leaf, thyme, scotch bonnet pepper (if using) and fish sauce or Maggi cubes (if using). Bring to a boil then reduce the heat to low.
6. Return the beef to the pot along with any accumulated juices. Cover and simmer until the beef is tender, about an hour.
7. Add the cabbage, carrots, sweet potato and potatoes to the pot. Cover and simmer until the vegetables are cooked through, about another hour.
8. Adjust the seasoning with more salt, pepper or red pepper flakes if needed.
9. Discard the bay leaf, thyme sprig and scotch bonnet pepper (if using).
10. Sprinkle with cilantro or parsley if desired.
11. Serve hot with rice, couscous, fufu or bread.

Tips and Tricks for Making Mafe Stew

Here are some tips and tricks to make your mafe stew even more delicious and authentic:

• You can use any kind of meat you like, such as chicken, lamb or fish. Just adjust the cooking time accordingly. For example, chicken will cook faster than beef, so you can add it later with the vegetables. Fish will cook even faster, so you can add it at the end and simmer for a few minutes until done.
• You can also use any vegetables you like or have on hand, such as green beans, okra, eggplant or zucchini. Just make sure to cut them into bite-sized pieces and add them at the right time so they don't overcook or undercook.
• You can make your own peanut butter by roasting peanuts in a dry skillet over medium heat until golden and fragrant, then blending them in a food processor with a pinch of salt until smooth. You can also add a little oil if needed to make it creamier.
• You can make your own tomato paste by cooking down fresh or canned tomatoes in a saucepan over low heat until thick and concentrated. You can also add some sugar, vinegar, salt and spices to enhance the flavor.
• You can make your own broth by simmering bones, meat scraps, onion, celery, carrot, bay leaf, peppercorns and water in a large pot for a few hours. Strain and discard the solids and use the broth as needed. You can also freeze the broth in ice cube trays for later use.
• You can make your own fish sauce by fermenting fish with salt in a jar for several months. Alternatively, you can buy fish sauce at Asian markets or online. Fish sauce adds a lot of umami and saltiness to the dish, so use it sparingly and adjust the seasoning accordingly.
• You can make your own Maggi cubes by mixing yeast extract, salt, sugar, onion powder, garlic powder and turmeric in a small bowl. Press the mixture into a silicone ice cube tray and let it dry for a few days. Pop out the cubes and store them in an airtight container. Use one cube per cup of liquid as a flavor enhancer.
• You can make your own cilantro or parsley by growing them in pots on your windowsill or balcony. Just water them regularly and snip off the leaves as needed. Cilantro or parsley adds a fresh and bright touch to the dish.

Benefits of Eating Mafe Stew

Mafe stew is not only delicious but also nutritious. Here are some of the benefits of eating mafe stew:

• Mafe stew is high in protein, which helps you build and repair muscles, bones, skin, and hair. Protein also helps you feel full and satisfied for longer.
• Mafe stew is high in fiber, which helps you digest food better and prevent constipation. Fiber also helps you lower your cholesterol, blood pressure, and blood sugar levels.
• Mafe stew is high in vitamins and minerals, such as vitamin A, vitamin C, iron, calcium, and potassium. These nutrients help you maintain your vision, immune system, blood cells, bones, and muscles.
• Mafe stew is high in healthy fats, such as omega-3 fatty acids from peanut butter and fish sauce. These fats help you reduce inflammation, improve brain function and mood, and protect your heart.
• Mafe stew is high in antioxidants, such as lycopene from tomatoes and beta-carotene from carrots and sweet potatoes. These antioxidants help you fight free radicals that cause aging and disease.

Mafe stew is a delicious and nutritious dish that you can enjoy anytime. It is easy to make and can be customized to your liking. Try our recipe today and share it with your family and friends!