Peanut Butter and Vegetable Mafé
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Mafé, also known as peanut sauce, is an iconic dish from West African cuisine, particularly popular in Senegal, Gambia, and Mali. It is a rich and comforting stew that highlights simple and nutritious ingredients, often served with rice or couscous. The preparation of Mafé varies across regions and families, but the key element remains the use of peanut butter, which gives the dish its creamy texture and subtle sweet-salty flavor.
The origins of Mafé date back to the era of West African kingdoms, when peanuts were introduced by Portuguese explorers in the 16th century. Quickly adopted by the local populations, this legume became a vital source of protein in traditional dishes. Today, Mafé is a culinary pride of several countries in the region, and its variations can be found around the world, adapted to suit different tastes and available ingredients.
Peanut butter, the central ingredient of Mafé, plays a crucial role in the dish. Its richness in fats and creamy consistency help create a thick, generous sauce that perfectly coats the vegetables and legumes. This unique combination of the earthy flavors from root vegetables and the subtle sweetness of peanut butter creates a harmony of tastes, making Mafé a comforting and nourishing meal.
Whether you’re looking for an exotic, flavor-packed dish or simply a convivial recipe to share, Peanut Butter and Vegetable Mafé is an excellent option. Easy to prepare and adaptable to different preferences, it will take you on a culinary journey through the traditions of West Africa, while offering a comforting experience with every bite.
Peanut Butter and Vegetable Mafé
Ingredients
- 2 tablespoons olive oil
- 1 large onion finely chopped
- 2 garlic cloves minced
- 1 red bell pepper diced
- 2 carrots sliced into rounds
- 4 medium potatoes diced
- 1 sweet potato diced
- 1 teaspoon fresh ginger grated
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon cayenne pepper (adjust to your heat preference)
- 100 ml vegetable broth
- 100 g natural peanut butter
- 400 g crushed tomatoes (1 can)
- 1 tablespoon tomato paste
- 200 g cooked chickpeas or 1 can of chickpeas, drained and rinsed
- 400 ml coconut milk
- Salt and pepper (to taste)
- Fresh coriander for garnish
Instructions
Prepare the vegetables:
- Peel and dice the potatoes, sweet potato, bell pepper, and carrots. Finely chop the onion and garlic.
Sauté the vegetables:
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic, and sauté until translucent, about 5 minutes.
- Add the red bell pepper, carrots, potatoes, and sweet potato. Sauté for about 10 minutes, stirring regularly, until the vegetables begin to soften.
Add the spices:
- Add the grated ginger, paprika, cumin, and cayenne pepper. Mix well to coat the vegetables with the spices, and cook for another 2 to 3 minutes.
Incorporate the liquids and peanut butter:
- Dissolve the vegetable broth cube in 100 ml of boiling water.
- Add the peanut butter and stir until fully incorporated into the sauce. Pour the mixture into the pot.
- Then add the crushed tomatoes and tomato paste.
Finish the dish:
- Add the chickpeas and coconut milk to the pot. Stir well to combine all the ingredients.
- Bring to a boil, then reduce the heat to low. Cover and simmer for 20 to 30 minutes, or until the vegetables are tender and the sauce has thickened.
Season and serve:
- Taste and adjust seasoning with salt and pepper as needed.
- Serve hot, garnished with fresh coriander, alongside white rice or couscous.
Notes:
- Variations: You can add other vegetables such as zucchini, spinach, or eggplant to enrich the dish.
- Storage: Mafé keeps well in an airtight container in the refrigerator for 3 to 4 days.
A recipe proposed by Maison Marmite
