Maafe (African Peanut Stew)

Name: Maafe (African Peanut Stew)
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: African
Ingredients: 2 onions, medium dice; 4 bell peppers, medium dice; 1/2 tsp table salt; 2 lbs boneless skinless chicken breast, cut into cubes; 2 tbsp (30 g) lemon juice; 2 tsp paprika; 2 tsp garlic powder; 2 tsp onion powder; 1/2 tsp salt; 1/2 tsp black pepper; 4 tsp (20 g) minced garlic; 6 oz can tomato paste; 1 tbsp chili powder; 1 tbsp paprika; 1 tsp ground ginger; 1 tsp ground cumin; 1/2 tsp cayenne pepper; 2 cups (480 g) water, or low sodium broth; 2 tsp bouillon powder, omit if using broth instead of water; 1/2 cup (128 g) natural chunky peanut butter; chopped peanuts, optional

8 steps

Prep:30minCook:30min

Maafe is a West African peanut butter stew or soup. This is my non-traditional take on it, trying to add more vegetables and cut back on some fat, since the nuts already add a lot. It's a great savory way of eating peanut butter, and makes a large batch of food for not too much effort

Updated at: Wed, 11 Dec 2024 03:18:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories384.2 kcal (19%)

Total Fat15.6 g (22%)

Carbs21.7 g (8%)

Sugars10 g (11%)

Protein42.3 g (85%)

Sodium695.2 mg (35%)

Fiber6.3 g (23%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Cut your onions and bell peppers into a medium dice. Add to a Dutch oven or large pot with a spray of oil and salt. Cover, and cook over medium heat until the peppers soften and the onions turn translucent, about 10 minutes

onions2

bell peppers4

table salt½ tsp

Step 2

Meanwhile, cut the excess fat off your chicken, and dice into bite sized cubes. Add to a large bowl. Season with lemon juice, paprika, garlic, onion, salt, and pepper. Mix, and let marinate on the counter as you prepare everything else. You could also marinate the chicken for a few hours in the fridge prior to cooking

boneless skinless chicken breast2 lbs

lemon juice30g

paprika2 tsp

garlic powder2 tsp

onion powder2 tsp

salt½ tsp

black pepper½ tsp

Step 3

Add in the minced garlic, and cook for only 30 seconds, until fragrant

minced garlic20g

Step 4

Stir in the tomato paste and spices - chili, paprika, ginger, cumin, and cayenne. Cover and let simmer over medium heat for 5 minutes

can tomato paste6 oz

chili powder1 Tbsp

paprika1 Tbsp

ground cumin1 tsp

cayenne pepper½ tsp

ground ginger1 tsp

Step 5

In a bowl or glass, whisk together your broth using water and bouillon powder

water480g

bouillon powder2 tsp

Step 6

Pour in the broth, and stir in the peanut butter. Add your raw chicken into the pot

natural chunky peanut butter½ cup

Step 7

Cover, and let simmer over medium low heat for 30 minutes, until the chicken just reaches 165F. Be careful not to over cook it. Season with salt to taste, and optionally garnish with chopped peanuts

chopped peanuts

Step 8

I've never tried this, but my guess is that this would be great for a crockpot. Do everything above the same, but instead of simmer for 30 minutes at the end, just cook on low in a slow cooker for about 6 hours. I would definitely use chicken thighs instead of breasts though

View on poormanprotein.com

↑Support creators by visiting their site 😊